Fresh Vegan Quinoa Tabouleh with Herbs Recipe

Ingredients for Fresh Vegan Quinoa Tabouleh

To prepare a fresh vegan quinoa tabouleh for two people, we need the following ingredients:

• Quinoa (100 grams): Quinoa is a good source of protein (4g per 100g), fiber (3g per 100g), fat (1.9g per 100g) and carbohydrates (19g per 100g). It is an excellent substitute for grains and fits well into a diet for people with Parkinson's, because it is rich in fiber and protein.
• Fresh parsley (30 grams): Parsley is not only a herb with a fresh taste, but it also contains essential nutrients such as fiber (3.3g per 100g), protein (3g per 100g), fat (0.8g per 100g) and carbohydrates (6g per 100g). It contributes to the overall nutritional value of the tabouleh.
• Fresh mint (15 grams): Mint adds a unique flavor and also contains important nutrients such as fiber (8g per 100g), protein (3.8g per 100g), fat (0.9g per 100g) and carbohydrates (14g per 100g).
• Tomato (100 grams): Tomatoes provide fiber (1.2g per 100g), protein (0.9g per 100g), fat (0.2g per 100g) and carbohydrates (3.9g per 100g). Tomatoes are a good source of antioxidants, which can reduce inflammation, which may be beneficial for people with Parkinson's.
• Cucumber (100 grams): Cucumber is mainly water, but it also contains fiber (0.5g per 100g), protein (0.7g per 100g), fats (0.1g per 100g) and carbohydrates (3.6g per 100g), making it a fresh and hydrating addition.
• Lemon juice (from 1 lemon): Lemon juice not only adds a fresh taste, but also contains important vitamins. It contributes to the taste balance in the tabouleh.
• Olive oil (1 tablespoon): Olive oil is rich in monounsaturated fats, which are good for the heart. In a tablespoon of olive oil, you will find about 14g of fats, with minimal saturated fats, and no noticeable amounts of carbohydrates, protein or fiber.
• Salt and black pepper (to taste)

Preparation method: Quinoa Tabouleh with Herbs

1. How to prepare quinoa: Start by preparing the quinoa. Rinse the quinoa well under cold water to remove the bitter outer layer. Then bring two parts water to the boil and add one part quinoa. Let this simmer for about 15 minutes on low heat until the quinoa has completely absorbed the water and is soft. Then let the quinoa cool to room temperature.
2. Cutting vegetables: While the quinoa is cooling, you can chop the tomato, cucumber, parsley and mint. Try to chop the vegetables and herbs as finely as possible for a fine texture of the tabouleh. It is important that all the ingredients can be mixed well.
3. Mix and season: Place the cooled quinoa in a large mixing bowl and add the chopped vegetables and herbs. Then add the lemon juice and olive oil. Mix everything well and season with salt and pepper. Let the tabouleh sit in the fridge for at least 30 minutes before serving, so that the flavors can really come together.

Important: Always consult a dietitian

1. Individual Nutritional Needs: It is crucial to remember that dietary needs vary from person to person, especially for people with Parkinson’s. What works for one person may not work for another. Therefore, it is always advisable to consult a dietitian before making any major changes to your diet.
2. Modified Diet: A dietitian can help develop a customized diet plan that takes into account the specific needs and health conditions of the person with Parkinson's. This can help manage symptoms and improve overall health.
3. Guidance and Support: In addition to providing nutritional advice, a dietitian can also provide support and guidance in making healthy choices and adjusting eating habits. This is especially valuable when navigating the challenges of following a specific diet.