Quinoa Tabbouleh

By Kay MacInnis

 

Here is another favorite – a different take on regular tabbouleh.

With this recipe we used quinoa in place of the bulgur wheat. It’s so easy, and goes great as a side or on a bed of greens. Add some grilled chicken and you have a great summertime meal. If I am doing this as a side, I will sometimes add low-fat feta for a spin.

The quinoa is a source of carbohydrate and protein. You can change this recipe by using an infused olive oil to add additional flavor. The lemon- or lime-infused olive oil adds a great twist.

 

Ingredients:

• 2 cups water
• 1 cup quinoa
• ¼ cup olive oil
• 8 grape tomatoes sliced
• 1 English cucumber, peeled, deseeded, sliced
• 4 carrots, finely chopped
• 4 ounces rice wine vinegar
• 1 pinch salt (about 1/16th of a teaspoon)
• ¼ cup lemon juice
• 4 cups flat leaf parsley
• 2 tablespoons purple onion, diced
• 1 teaspoon Mediterranean spice

 

Preparation:

• In saucepan, bring water to a boil. Add quinoa and pinch of salt. Reduce heat to low, cover and simmer for 15 minutes. Allow cooling to room temperature; fluff with fork.
• Meanwhile, in a large bowl, combine olive oil, lemon juice, tomatoes, cucumber, red onions, carrots and parsley. Stir in cooled quinoa.

Recipe makes 6 servings.

 

Nutritional analysis: 143 Calories, 10.15 grams fat, 0 mg CHOL, 19.97 grams carbohydrate, 2.9 grams fiber, 3.2 grams protein, and 155.25 mg sodium

 

 

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes. The next class is Tuesday, March 3.

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