When you’re trying to eat healthy, using fresh herbs to add flavor to dishes without added fat or calories is a smart way to go. A squeeze of lemon juice is another “guilt-free” way to brighten up a dish. A classic dish that employs both of these strategies is tabbouleh. A staple in many parts of the Middle East, tabbouleh is traditionally used as part of a mezze course (small plates or appetizers). The salad has gained popularity in the United States over the years, as well, and is perfect on its own or as an accompaniment to grilled fish, chicken or other lean meat.
This version uses quinoa in place of the more traditional bulgur, which adds a bit more protein per serving. It also makes it a gluten-free dish since quinoa is a seed and bulgur is made from wheat kernels. (Learn more about quinoa, bulgur and other trendy whole ancient grains and how you can incorporate them into your diet.)
QUINOA TABBOULEH SALAD
Yield: 7 servings (1/2 cup each)
Ingredients for your Kroger shopping list:
1 cup uncooked (dry) quinoa, rinsed
2 cups water
2 Tablespoons chopped fresh mint
2 Tablespoons Kroger olive oil
1 Tablespoon Kroger lemon juice
1 Tablespoon minced red onion
2 teaspoons sherry vinegar
1 teaspoon Kroger ground black pepper
½ teaspoon Kroger salt
1/2 cup finely diced seedless cucumber
1/3 cup red bell pepper, finely diced
1 cup flat-leaf parsley, chopped
Directions:
Cook quinoa in 2 cups water at a medium-high simmer for 12-15 minutes, stirring often. Drain the quinoa (this will yield 1 ½ cups) and chill. In a small jar with a tight-fitting lid, combine the mint, olive oil, lemon juice, red onion, sherry vinegar, black pepper and salt; shake to combine. Add cucumber, red bell pepper, chickpeas and parsley to quinoa, drizzle with the dressing and toss thoroughly to combine.
Chef Notes: Apple cider vinegar or red wine vinegar may replace sherry vinegar in this recipe. Quinoa may be cooked in a rice cooker.
NUTRITION INFORMATION PER SERVING: 130 Calories; 5 grams Fat; 0.5 grams Saturated Fat ; 0 mg Cholesterol; 180 mg Sodium; 17 grams Carbohydrates; 1 gram Sugar; 2 grams Fiber; 4 grams Protein
What are the health benefits of ingredients?
- Quinoa: Contains protein and fiber
- Olive oil: Contains monounsaturated fatty acids
- Lemon juice: Good source of vitamin C
- Red onion: Contains potassium and fiber and is high in vitamin C
- Cucumber: Contains potassium
- Peppers: Contains potassium and fiber and is a good source of vitamins B-6 and C
Henry Ford LiveWell and Kroger have teamed up to assist you in your wellness journey! Stop by any of the four designated Kroger locations in Commerce Township, Dearborn, Shelby Township and Southgate on Wednesdays from 10 a.m.-1 p.m and talk with a Henry Ford registered dietitian nutritionist about current food trends, how to cook for food allergies, what staples you need on-hand to prepare a fast, healthy meal, and more. Learn more about the program.
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com.
