Dec 07, 2013
Wheat-free Tabouli with Adzuki Beans
I’m re-posting this recipe because I added adzuki beans to the mix, as well as hemp seeds, which really amps up the nutritional profile and makes this dish all the more special (and hearty). And the cute, little adzukis mix perfectly, being similar in size to the rye berries. I also added some nutritional yeast which creates another depth of flavor. This is great for a quick and easy lunch, provided you cook the rye ahead of time. This tabouli is made with rye berries which are a perfect substitute for the cracked bulgur wheat that is traditionally used in this popular Middle Eastern dish.
Rye has many health benefits. If you are gluten-intolerant, however, pass on the rye. I personally do not react to it the way I react to wheat products. But it does contain a protein called secalins, which is a form of gluten. So if you are gluten-free, try using quinoa instead! I’m sure it would work just fine.
One of the most interesting facts that I found regarding rye is that it may prove beneficial to women who are going through or post-menopause. Rye contains a type of lignan that has phytoestrogenic activity. In the body, phytoestrogens act a little like natural estrogens, and although their effect is much much weaker, can help normalize estrogenic activity.
For some women, the phytoestrogens in rye are just strong enough to help prevent or reduce uncomfortable symptoms that may accompany menopause, like hot flashes, which are thought to be due to plummeting estrogen levels. Plus, the fibre and compounds of the fibre complex in rye could provide protection against breast cancer. Umm, hello? Wish I would have known this about 5 years ago when I was enduring all those hot flashes! The fiber in rye has also been determined to lower breast cancer rates.
Double this recipe for a terrific dish to take to a pot luck!
- 3 cups cooked whole rye (Use 1 cup rye berries + 2 cups water and simmer until all the water is absorbed. Allow about one hour.)
- 1 can (1½ cups) salt-free adzuki beans, drained
- 1 onion of your choice
- 1 large tomato, chopped
- 1 cucumber, chopped (not pictured as I didn’t have one on hand!)
- large bunch parsley, chopped
- ¼ cup nutritional yeast
- ¼ cup hemp seeds
- juice of 1 lemon
- Place all ingredients into a large bowl and stir to combine.
Makes about 6 cups. Enjoy!
1. Suzuki R, Rylander-Rudqvist T, Ye W, et al. Dietary fiber intake and risk of postmenopausal breast cancer defined by estrogen and progesterone receptor status–a prospective cohort study among Swedish women. Int J Cancer. 2008 Jan 15;122(2):403-12. 2008. PMID:17764112.