Adrenal-Friendly Recipes: Quinoa Tabouleh, Roasted Beet Salad, and Mixed Bean Salad
March 25, 2015 | Published by Adrenal Fatigue Team
1. Quinoa Tabouleh
Quinoa is an amazing grain. It contains significant amounts of dietary fiber, thiamine (B1), riboflavin (B2), vitamin B6, folate, iron, magnesium, phosphorous, zinc, copper and manganese. This super grain is an excellent non-animal source of protein, and it’s also a safe choice for those sensitive to gluten.
Tabouleh is quick and simple to assemble. It can be eaten as a snack or served as a side for lunch or dinner. Feel free to experiment and add your own ingredients, like chickpeas, cucumber, lemon juice, scallions, or jalapeños for spice.
- 1 cup of dry quinoa (makes 3 cups when cooked)
- 1/2 cup finely chopped parsley
- 1/4 cup chopped coriander
- 1/4 cup chopped mint leaves
- 2 medium tomatoes, diced
- 4 tablespoons olive oil
- salt and pepper to taste
- Bring 2 cups of water to a boil. Stir in the quinoa, reduce heat to low and simmer for 15-20 minutes, or until all the water is absorbed. While the quinoa is cooking, you can prepare the other ingredients. Once done, fluff the quinoa with a fork and let sit to cool. Once cool, gently mix in all other ingredients. Now you’re done, so enjoy!
2. Roasted Beet Salad
Beets get their vibrant color from a natural pigment called betalain. When consumed, betalain acts as a powerful antioxidant. There are also significant amounts of folate, manganese, potassium, copper, fiber and magnesium in beets. There’s also a recipe for Dr. Bakker’s Universal Dressing below, if you don’t want to use your own.
- 2-3 medium-sized beets, cut into 1 inch cubes (scrub in water first to clean, but do not peel)
- 1 red pepper, seeded and cut into 1/2 inch strips (you can also roast the red pepper in the oven or a dry skillet, just until it blisters)
- 1 large tomato, cut into 1 inch cubes (you can use any variety of tomato you wish, or a blend of different kinds)
- 1 small red onion, finely sliced
- 3 cloves of garlic, peeled and finely sliced
- A small block of feta cheese, cut into small cubes (you can use any type of goat cheese, or other cheese of your liking–but not Velveeta!)
- 1 tablespoon sesame seeds, as a topping (can also be toasted in a dry skillet or in the oven)
- Green or black olives, pitted and chopped
- Pre-heat the oven to 350* F/180* C.
- Rub the cubed beets in olive oil, and space them out on a baking sheet
- Place in the oven for about 20 minutes, or until they’re tender and sweet-tasting
- While the beets are roasting, you can roast the red pepper and sesame seeds on the stove-top, if desired.
- Put the beets, red pepper, garlic, tomato, red onion and cheese in a bowl and gently mix.
- Add the sesame seeds and gently mix again.
Instructions for Dr. Bakker’s Universal Dressing: Mix together the juice of 1 lemon, 1 tablespoon extra virgin olive oil, 1 small clove of finely chopped garlic, a small sprig of parsley (torn apart or chopped to spread), and salt and pepper to taste.
3. Mixed Bean Salad
It’s jokingly said that beans are the magical fruit, though they do have some super powers. Like quinoa, beans are a great non-animal source of protein. Beans also contain hearty levels of key vitamins and minerals, like vitamin C, thiamin, riboflavin, niacin, folate, magnesium and manganese.
- Beans ( A mix is good, and if you have time to rinse and cook your own even better. A canned mix is acceptable as well. A good mix would be kidney beans, black-eyed peas, garbanzo beans and black beans.)
- 1 clove of garlic, finely chopped
- 2 teaspoons olive oil
- 2 teaspoons fresh lemon juice
- 1 celery stalk, trimmed and finely chopped
- 1/2 a red pepper (can be roasted, if desired)
- 1/4 cup black olives, pitted and chopped
- 1/4 cup parsley leaves, roughly chopped
- 1/2 a small red onion, thinly sliced
- A handful of arugula leaves (or more if you like–you can also use different greens, or a mix)
- Salt and pepper to taste
- You can also add your choice of rice, grain or pasta, if desired
- Place lemon juice, garlic and olive oil in a jar and shake well to mix.
- Place the rest of the ingredients, and any extras, in a bowl.
- Add the mixed dressing and gently toss to mix. Enjoy!
Image Credit: Flickr user Divya Thakur
Categorised in: Nutrition