What do goji berries, which originated and are heavily cultivated in China, have to do with tabouleh, the Middle Eastern salad of couscous, generous amounts of chopped parsley, and lemon juice?
I recently started eating dried goji berries after learning about their incredible anti-inflammatory and antioxidant properties, and the fact that they are highly alkalizing in the stomach. This means, among other health benefits, that they help reverse acidification in the stomach. Alkilizing foods like this are highly encouraged for those with gastritis and GERD.
It dawned on me recently that by using sorghum (or quinoa, amaranth, and other small, gluten-free grains) as an alternative to couscous (made from wheat), and goji berries as a kind of tomato substitute (they provide a similar kind of tangy sweetness), I could make a tabouleh or a faux tabouleh that tastes great and is compliant with strict gastritis protocols. It keeps out the black pepper, lemon juice, and diced onions that I used to add. But by bringing in some other ingredients, I made a salad that I absolutely love and easily enjoy as much as my traditional tabouleh.
Safety of herbs for gastritis? Some gastritis diets emphasize not eating raw vegetables in the first 90 days, while the body heals from triggering foods. Some individuals can also have serious flare-ups caused by mint, though for others it can ease digestion. Therefore, be mindful of where you’re at on the diet when preparing this. (Mint is not one of the ingredients I’ve listed below, but it is often an ingredient in tabouleh.) Excluding all herbs is another possibility; it is more like a couscous salad than true tabouleh, but it will still be delicious.
So let’s do this!
Serves:
This recipes serves 4 as a side dish.
You will need:
- Small saucepan
- Knife & cutting board
- Measuring cups & spoons
- Colander
- Lemon zester
- Mixing bowl
Ingredients:
- 1 cup dry sorghum grains (200g), well rinsed and drained, or sub with quinoa or amaranth (note the different cook time)
- 8 cups water (1/2 gallon)
- 1 tsp salt (for the boiling water)
- 1/2 cup dried goji berries
- 1 bunch parsley (curled or flat-leaf), finely minced (~40g)
- 1.5 – 2 TBSP extra-virgin olive oil
- 2-3 Persian cucumbers* (or other small variety such as Turkish, or 1 English cucumber), peeled and petite diced (or sub with cooked diced zucchini if raw cucumber is inflammatory)
- 1/2 tsp sumac
- Zest of 1 lemon
- 12-14 black olives, chopped or sliced (black olives are normally packed in saltwater, not a vinegar brine)
- Optional: 1/4 to 1/2 cup chickpeas, drained (add 2 tsp of the juice from the can – “aquafaba” – as a sub for lemon juice)
- Garnish with more parsley, dill, oregano or other herbs if they are well-tolerated
*Alternately: raw cucumbers, especially in the first 90 days of a gastritis or GERD diet, can cause gastritis flaring or reflux. As desired, dice and cook 1 large zucchini instead, in a pan with 1/2 tsp olive oil and a pinch of salt. Allow to cool then add to tabouleh mix. Delicious!
Directions:
1.) Cook the sorghum (or quinoa) as indicated on the package. Sample after an hour to ensure it isn’t undercooked. Continue cooking as needed until tender (without any graininess). Once the sorghum is the desired texture, add the goji berries and allow to simmer a couple more minutes. Drain the sorghum / goji berry mix in the colander and discard the liquid. While it cools, prepare the other ingredients.
2.) Once the other ingredients are measured and prepared, combine all of it, along with the sorghum, in the mixing bowl. Garnish as desired.
Best served right away but can be refrigerated up to three days.
