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Buckwheat Tabouli

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a bowl of buckwheat, diced tomatoes, onions, and spices
Prep Time: 
30 minutes
Number of Servings: 
Serves 6
Recipe Source: 
Allergy-Free and Easy Cooking: 30-Minute Meals Without Gluten, Wheat, Dairy, Eggs, Soy, Peanuts, Tree Nuts, Fish, Shellfish, and Sesame by Cybele Pascal (Ten Speed Press, 2012)

Ingredients

  • 2 cups low-sodium vegetable broth
  • 6 Tbsp olive oil, divided
  • 1⁄4 tsp salt
  • 1 cup buckwheat groats (kasha)
  • 3 cups chopped parsley
  • 4 green onions, white and green parts, chopped
  • 1⁄4 cup chopped fresh mint
  • 1 tsp dried mint
  • 1⁄2 tsp salt
  • 1⁄8 tsp cayenne pepper
  • 2 large ripe but firm tomatoes, diced
  • 1 (15-oz) can chickpeas, drained and rinsed
  • 5 Tbsp freshly squeezed lemon juice

Directions

  1. In a medium pot, bring broth, 1 tablespoon of the olive oil, and salt to a boil over medium-high heat.
  2. Add buckwheat, reduce heat to low, and simmer, covered, for 15 minutes. Remove from heat, uncover, and set aside. You should have about 3 cups of cooked buckwheat.
  3. In a large bowl, combine parsley, green onions, and fresh mint, and toss.
  4. Add dried mint, salt, and cayenne pepper, and toss. Add buckwheat and stir. Add tomatoes and chickpeas and toss gently.
  5. Add lemon juice. Toss and then add remaining 5 tablespoons of olive oil and toss. Adjust salt to taste. Serve at room temperature or chilled.
Nutrition Info: 
362 Calories, 12 g Protein, 0 mg Cholesterol, 46 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 9 g Fiber, 17 g Total fat (2 g sat), 534 mg Sodium, ★★★★★ Vitamin C, Vitamin K, ★★★★ Folate, ★★★ Iron, Magnesium, Phosphorus, ★ Vitamin A, Vitamin B1 (thiamine), Vitamin B6, Vitamin E, Calcium, Potassium, Zinc

A collection of 75 completely allergen-free recipes ready in 30 minutes or less, perfect for food allergic kids and busy professionals who need to get meals on the table swiftly.

As the mother of two kids with food allergies, Pascal knows the value of weeknight-friendly allergy-free recipes that can be prepped and on the table in half an hour without sacrificing flavor or texture. Through adept ingredient substitutions and easy-to-follow techniques, Pascal excels at providing enticing recipes that steer clear of the top eight allergens and appeal to home cooks who need to avoid dairy, eggs, wheat, soy, peanuts, tree nuts, fish, shellfish, and sesame.

Pascal's allergy-friendly versions of old favorites are perfect for food allergic kids and busy professionals. Allergy-Free and Easy Cooking is a delightful solution that will help you get flavorful, safe meals on the table swiftly.

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Contributor

Cybele Pascal

I’m Cybele Pascal and I’m the mother of a food allergic family. My son Lennon was diagnosed with severe dairy and soy allergies in 2001, and our life in the kitchen was forever changed.

In 2001, there were no cookbooks that eliminated all top 8 allergens responsible for 90% of food allergies. Nobody had written it. But those were the recipes I needed, so I wrote the book myself.  I spent about two years creating the recipes that eventually became The Whole Foods Allergy Cookbook.

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