Bright parsley, mint, scallions and tomatoes are tossed with a little bit of a grains and a simple lemon dressing to make one of my favorite colorful summer side dishes. The ingredients are available all winter long, but I don't bother with tasteless tomatoes trucked in from California in January. Local tomatoes are just starting to show up in the markets near me, and their sweet juice blends with the herbs to create an explosion of flavor.
The Power of Parsley
Parsley, like most soft herbs and leafy green vegetables, is a powerful source of many different vitamins and minerals - including vitamins A, C, and K, folate, magnesium, potassium and fiber. But parsley also contains interesting phytochemicals that give it unique health-boosting properties. Modern-day research validates its reputation as a traditional herbal medicine.
Traditional Remedies - as a traditional medicine, parsley has long been used as a digestive aid to relieve indigestion, gas, and constipation. It has a diuretic effect, stimulating the kidneys to release water, which is why it was used to treat kidney ailments, as well as for reducing bloating and supporting healthy blood pressure.
Eye Health - besides being an outstanding source of Vitamin A, parsley contains the carotenoids lutein and zeaxanthin, all of which have been studied and are recommended as supplements for their role in preventing Age-related Macular Degeneration (AMD). This is especially interesting to me because my mom was diagnosed with AMD a couple of years ago. The standard treatment is a shot of Avastin directly into the eyeball (ouch!) which is something I would like to avoid!
Anti-Cancer Properties - limonene, myricetin, alpha-thugene, apigenin, eugenol - these aren't the latest pharmaceuticals advertised on the nightly news - they are compounds in parsley that have been shown in studies (some in test tubes or animals) to target cancer cells. Myricetin has been studied for its effect on skin cancer and apigenin may slow the progression of breast cancer. Another anti-cancer property of parsley is blocking the carcinogenic effects of heterocyclic amines. These are compounds created when meat is grilled at high temperatures - one more reason why tabbouleh is the perfect side dish for your barbecue.
Blood Sugar Regulation - the myricetin in parsley is a wonder compound which has also been shown in test tube and animal studies to lower blood sugar and promote insulin resistance. Even without that benefit, tabbouleh, which is rich in fiber, complex carbohydrates, and healthy fats, is an excellent choice for anyone who is trying to control their blood sugar.
Anti-microbial properties - an extract of parsley, which concentrates the active ingredients, has been shown in test-tube studies to act against bacterial and fungal organisms - contemporary scientific evidence for its traditional use for fighting infection. High levels of chlorophyl also mask the odor of garlic and onion - which is why parsley makes a great breath-freshening garnish.
Of course, all of these benefits are dose-dependent - which means you have to eat enough parsley to make a difference. A sprinkle of parsley on top of your soup isn't going to do it. That's why I love this recipe. Parsley is the star of the show.
I spend a lot of time thinking about how to get a wide-variety of health-promoting foods into my diet and that of my clients. If you came to me with a family history of skin cancer, or age-related macular degeneration, I might recommend that you eat more parsley, and I'd help you find ways to enjoy it. I wouldn't claim that it would cure your cancer, but as a holistic nutrition consultant, my goal is to help you adopt diet and lifestyle habits that encourage your body's own natural resources to stay healthy.
I would love to help you figure out which foods support your health goals, and to coach you on how to incorporate them into your life. Schedule a consultation and let's talk about it.
Recipe Tips
You may have seen tabbouleh in a restaurant or grocery store that looks like a grain salad with small flecks of green from the herbs. I reverse these ratios, creating a vibrant green salad with little flecks of brown from the grains, to showcase the flavor and nutrition of the herbs.
Tabbouleh is traditionally made with bulgar wheat, and it's very good that way. I substitute quinoa because I'm more likely to have it in my pantry. Quinoa is also 50% higher in iron, 20% higher in protein and gluten free. If you choose to substitute bulgar for the quinoa, reconstitute it by pouring boiling water over it and letting it sit (off the stove) for 5 minutes before using in the recipe.
Quinoa is naturally coated with chemicals called saponins, which are a class of 'anti-nutrients' that protect the plant from insects. Unfortunately, these also give quinoa a bitter taste and can upset the stomach of some people. The solution is to rinse the dry quinoa well before cooking.
Tabbouleh is normally made with flat leaf parsley, but I like curly parsley because it isn't as tough and has a milder flavor. Either version works in this recipe.
This is a recipe that begs for customization to suit your personal taste and whatever produce you have on hand. Adjust the ratio of parsley to mint, include more or less lemon juice, add diced cucumber, radishes or chopped broccoli - whatever looks fresh and delicious to you. In a month or so, sweet corn and basil will be an awesome add!
Parsley and Quinoa Tabbouleh
4-6 servings as a side dish
Ingredients
1/4 cup dry quinoa
1 large bunch parsley
1/2 cup mint, packed
2 large scallions
1/2 pint cherry tomatoes, 1 medium slicing tomato, or 1/2 large tomato (approximately 1 cup, diced)
2 tablespoons olive oil
2 tablespoons fresh squeezed lemon juice (from 1 lemon)
1/2 teaspoon salt
freshly ground pepper to taste
Instructions
Bring a small pot of salted water to boil.
Rinse the quinoa in a fine mesh strainer for a minute or 2, then add to the boiling water. Simmer for 15 minutes.
Dice the tomatoes and drain the excess juice in the strainer while the quinoa is cooking.
Drain and rinse the quinoa, then add to a medium mixing bowl.
Finely mince the herbs. A food processor works great for this.
Trim the root end off of the scallions. If they are very large, slice in half the long way, then slice thinly crosswise, using both the white and green parts.
Make the dressing by combining the olive oil, lemon juice, salt and pepper in a small bowl or measuring cup.
After they have finished draining, add the tomatoes to the quinoa, then add the herbs. Pour the dressing over the top and mix gently. Depending on the size of your parsley bunch, you may not need all of it.
Taste and adjust the seasonings. Enjoy!