AVALON BEACH TABOULI

AVALON BEACH TABOULI

This is a magnificent protein rich salad from my cookbook SIMPLE HEALTHY RECIPES. High in protein, fibre, zinc and omega-3 as well as being gluten free, this salad is perfect to take to work as a healthy lunch. You can make a big batch of this delicious salad as it keeps well for up to 3 days in the fridge. I love a scattering of capers and a good squeeze of lemon to serve. The yoghurt is crucial in this salad as it marries the flavours together perfectly and makes it wonderful to eat. It's also full of gut friendly probiotics to keep you healthy on the inside. 

INGREDIENTS

Serves 4

500 g (17 1/2 oz) cooked and cooled brown basmati rice

60 g (2 oz) parsley, finely chopped

30 g (1 oz) mint, finely chopped

3 spring onions, finely sliced

185 g (61/2 oz) tuna in olive oil, see notes

juice from 1 lemon

60 ml (1/2 cup/2 fl oz) extra virgin olive oil

30 g (1 oz) pumpkin seeds

sea salt and white pepper, to taste

250 g (1 cup/8 oz) Greek yoghurt

METHOD

COMBINE rice, parsley, mint, spring onion, tuna, lemon juice, olive oil, pumpkin seeds, salt and white pepper in a large bowl. Mix well, then taste and adjust as necessary, adding more lemon if needed.

SPOON a few tablespoons of yoghurt into a serving bowl.

PILE over the tabouli and enjoy 

NOTES & INSPIRATION

Lentils or butter beans or chickpeas can be used in this recipe in place of tuna.

For a low carb version, sub the rice with broccoli or cauliflower rice.

Add chickpeas for added protein and chopped walnuts for omega 3. I also love scattering with dried cranberries and embellishing with pomegranate molasses.

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