A recipe rich in micro­nutrients: quinoa tabbouleh with sesame feta

A classic from Levantine cuisine

Traditional tabbouleh comes from the Middle East and is usually made with bulgur, parsley and lemon. This version uses quinoa and lentils, along with crispy sesame feta. A classic, reimagined.

Ingredients for this recipe

These ingredients make 4 portions – enough for the whole family or for batch cooking during the week.

For the quinoa tabbouleh

• 120g quinoa
• 85g brown lentils
• 1 bunch flat-leaf parsley
• 1 pomegranate
• 1/2 cucumber
• 1 spring onion
• juice of 1 lemon
• 4 tbsp. rapeseed oil
• salt and pepper

For the sesame feta

• 250g feta
• 4 tbsp. flour
• 1 egg
• 4 tbsp. sesame seeds
• oil for frying

How to make the tabbouleh

The individual ingredients are prepared separately and then served together in a bowl or plated up individually.

1. Cook the quinoa and lentils separately in lightly salted water according to the packet instructions. Drain and leave to cool completely.
2. Meanwhile, finely chop the parsley. Halve the pomegranate and remove the seeds. Dice the cucumber and slice the spring onion into fine rings.
3. Put the quinoa and lentils into a large bowl and mix with the parsley, pomegranate seeds, cucumber and spring onion.
4. Add the lemon juice and rapeseed oil and mix well. Season with salt and pepper to taste.
5. Cut the feta into 8-12 triangles, depending on the desired size.
6. Put the flour in a dish. Beat the egg with a fork in a second dish. Put the sesame seeds in a third dish.
7. First coat the feta triangles in flour and gently tap off any excess. Then dip them in the egg, and finally coat them in sesame seeds, pressing the seeds on lightly.
8. Heat a little oil in a frying pan over medium heat. Place the feta pieces in the hot pan and fry until golden brown on all sides.
9. Arrange the quinoa tabbouleh on plates and serve the warm sesame feta on top or alongside.

Power food on your plate: lentils, pseudocereals and more

The best thing about this tabbouleh is its nutritious ingredients. Lentils are the second-richest plant-based source of protein, with 25g of protein per 100g, plus fibre, iron and B vitamins. Quinoa, meanwhile, is a gluten-free pseudocereal that provides all nine essential amino acids and an impressive mineral profile: magnesium, zinc, manganese.

The feta adds valuable calcium and protein to the recipe. As a matured sheep’s cheese, it’s also easier for many people to digest than fresh cow’s milk products. The reason? The ageing pro­cess breaks down much of the lactose, and sheep’s milk contains smaller fat mo­lecules that the body digests more easily.