Traditional tabouli (tabbouleh) is usually made with Bulgur wheat..which is a healthy whole grain (if you can eat wheat) with about 150 calories per cup. But quinoa–which not a grain at all, but a seed from a plant related to chard and beets–has slightly more nutrition…with 8 grams of protein and almost twice the calcium of cereal grains in each 222 calorie cup.
And by using just 1 tablespoon of olive oil instead of the 4 to 6 most recipes call for and bumping up the herbs and vegetables–including vitamin K and C rich green onions and parsley as well as lycopene loaded tomatoes–you not only pump up the nutrition and improve the texture, you cut the calories to less than 100 per cup!
SKINNY QUINOA TABOULI
2 c water
1 t kosher salt, more to taste if necessary
1 1/2 c minced parsley, about 2 large bunches
1 lb grape tomatoes, chopped, about 2 cups (Grape tomatoes are less watery than regular tomatoes and have more reliable flavor.)
zest and juice of one medium lemon
1 T olive oil
Rinse quinoa well in a fine sieve to remove the saponin (the naturally occuring bitter coating that keeps insects at bay.) In a dry non stick pan, toast quinoa over medium high for 3 or 4 minutes, then add 2 cups of water and salt and bring to a boil. Reduce heat to lowest low, cover and cook until all water has been absorbed, about 15 minutes. Turn off heat and let stand, covered, for another 5 minutes. Fluff with a fork.
Let sit for 30 minutes before tasting for seasonings, adding more salt only if necessary. Serve cold or at room temperature.
PLAY WITH YOUR FOOD
And as long as you’re fooling around, try using this simple recipe with other grains like cracked Bulgur wheat (if you don’t mind gluten) or brown rice… or even substitute a legume like lentils or black eyed peas.