Foodie Friday

Healthy Recipe of the Week

Quinoa Tabbouleh with Broccoli

Image source: Tufts University Health & Nutrition Newsletter

Ingredients

  • 1 cup Red, White, and/or Black Quinoa (uncooked)
  • 2 cup Water or Low-Sodium Vegetable Broth (gluten-free, if necessary)
  • 1.5 cup Bite-Size Broccoli Florets (about 1 bunch, trimmed or frozen)
  • 1 zest from Lemon
  • 3 tablespoons Juice of 1 Lemon
  • 3 tablespoons Extra-Virgin Olive Oil
  • 1/4 cup Red Onion (minced)
  • 1 pinch Red Pepper Flakes
  • 1 cup Fresh Cherry or Grape Tomatoes (diced)
  • 3/4 cup Fresh Parsley (chopped)
  • 2 tablespoons Fresh Mint (chopped)
  • 2 tablespoons Fresh Basil (chopped)
  • 1 dash Sea Salt (to taste)
  • 1 dash Ground Black Pepper (to taste)
  • 1 handful Sunflower Seeds of Pine Nuts (optional)

*Quinoa replaces the bulgar wheat, which is used in this tradition Mediterranean dish. This naturally gluten-free recipe provides complete plant protein.

Directions

Rinse quinoa and combine with water or broth in a 2 to 3 quart saucepan. Bring mixture to a boil, reduce heat to a simmer, cover, and cook for 15 minutes or until liquid is absorbed and quinoa is tender. Stir quinoa and set aside to cool.

Blanch broccoli in boiling water for 2 minutes. Remove from water and place into an ice bath to stop cooking. Drain thoroughly.

In a large bowl, whisk together lemon zest, lemon juice, olive oil, red onion, and red pepper flakes. Stir in tomato, parsley, mint, basil, quinoa, and broccoli.

Season with salt and pepper, to taste. Top with optional seeds or nuts, if using. Serve at room temperature or chilled.

Serves 6 (1 cup) servings.

Nutrition Information: Per serving (without seeds/nuts)

Calories: 183; Total Fat: 9g; Saturated Fat: 1g; Cholesterol: 0g; Sodium: 29mg; Total Carbohydrates: 22g; Fiber: 3g; Sugars: 1g; Protein: 5g.

 

 

 

 

Reference

Tufts University. (2018, August 16). Quinoa tabbouleh with broccoli. Health & Nutrition Letter. https://www.nutritionletter.tufts.edu/healthy-eating/recipes/quinoa-tabbouleh-with-broccoli?MailingID=48&st=email&sc=WU20200512-HealthyAgingDiet&utm_source=ActiveCampaign&utm_medium=email&utm_content=How+Our+Food+Affects+the+Environment&utm_campaign=WU20200512-HealthyAgingDiet

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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