Tabbouleh-Style Amaranth Salad

Vegetarian
Gluten Free
Health score
41%
Tabbouleh-Style Amaranth Salad
45 min.
4
324kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with this delightful Tabbouleh-Style Amaranth Salad! Perfectly suited for vegetarians and those seeking a gluten-free option, this refreshing dish is not only nutritious but also bursting with fresh ingredients that will tantalize your taste buds.

In just 45 minutes, you can whip up a salad that serves four, making it an ideal side dish for gatherings or a light starter for any meal. The combination of tender amaranth, crisp cucumbers, and aromatic herbs like parsley and mint creates a symphony of textures and flavors. The addition of crumbled feta cheese adds a creamy richness, while the toasted pine nuts provide a satisfying crunch.

This salad is not just a feast for the palate; it’s also a healthy choice, with a caloric breakdown that highlights its balanced profile. With 12.33% protein, 56.57% fat, and 31.1% carbohydrates, it’s a wholesome option that will keep you energized throughout the day. Whether you’re enjoying it as a snack, antipasti, or a side dish, this Tabbouleh-Style Amaranth Salad is sure to impress your family and friends. Garnish with lemon wedges for an extra zesty touch, and get ready to savor every bite!

Ingredients

  • 0.5 cup whole-grain amaranth uncooked (such as Arrowhead Mills)
  • 0.5 cup celery thinly sliced
  • 0.3 teaspoon pepper red crushed
  • cups cucumber diced english unpeeled
  • ounces feta cheese crumbled
  • 0.3 cup flat-leaf parsley fresh chopped
  • 0.3 cup mint leaves fresh chopped
  • tablespoons juice of lemon fresh
  • teaspoon lemon rind grated
  • 0.5 cup no-salt-added chickpeas canned drained (garbanzo beans)
  • tablespoons olive oil extra-virgin
  • 0.3 cup pinenuts toasted
  • 0.5 cup onion red finely chopped
  • 0.3 teaspoon salt 
  • 1.5 cups water cold

Equipment

  • bowl
  • sauce pan
  • sieve

Directions

  1. Bring 1 1/2 cups cold water and amaranth to a boil in a medium saucepan; reduce heat, cover, and simmer 20 minutes or until water is almost absorbed (it will have the appearance of mush).
  2. While amaranth cooks, combine cucumber and next 11 ingredients in a large bowl.
  3. Place amaranth in a sieve, and rinse under cold running water until room temperature; drain well, pressing with the back of a spoon.
  4. Add to cucumber mixture; toss to blend.
  5. Add cheese; toss gently.
  6. Garnish with lemon wedges, if desired.

Nutrition Facts

Calories324kcal
Protein12.33%
Fat56.57%
Carbs31.1%

Properties

Glycemic Index
48.33
Glycemic Load
6.5
Inflammation Score
-8
Nutrition Score
21.029565158098%

Flavonoids

Eriodictyol
1.24mg
Hesperetin
1.37mg
Naringenin
0.1mg
Apigenin
8.6mg
Luteolin
0.54mg
Isorhamnetin
1mg
Kaempferol
0.28mg
Myricetin
0.56mg
Quercetin
4.17mg

Nutrients percent of daily need

Calories:324.46kcal
16.22%
Fat:21.15g
32.54%
Saturated Fat:5.59g
34.97%
Carbohydrates:26.16g
8.72%
Net Carbohydrates:22.06g
8.02%
Sugar:2.85g
3.16%
Cholesterol:25.23mg
8.41%
Sodium:548.29mg
23.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.37g
20.75%
Manganese:1.84mg
92.24%
Vitamin K:83.21µg
79.25%
Phosphorus:321.4mg
32.14%
Magnesium:107.81mg
26.95%
Calcium:220.98mg
22.1%
Vitamin B6:0.44mg
21.79%
Vitamin B2:0.35mg
20.79%
Iron:3.4mg
18.88%
Copper:0.34mg
17.2%
Vitamin C:13.86mg
16.8%
Fiber:4.1g
16.4%
Zinc:2.44mg
16.27%
Vitamin E:2.28mg
15.17%
Folate:59.34µg
14.83%
Vitamin A:710.46IU
14.21%
Selenium:9.58µg
13.69%
Potassium:406.33mg
11.61%
Vitamin B1:0.14mg
9.52%
Vitamin B5:0.94mg
9.41%
Vitamin B12:0.48µg
7.99%
Vitamin B3:1.14mg
5.68%
Source:My Recipes