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Recipe: Charred Broccoli Tabbouleh Salad

Charred-Broccoli-Tabbouleh-scaled

Try this delightful twist on traditional tabbouleh. Blend nutritious, high fiber bulgur with charred broccoli, chickpeas and tahini. You’ll get bone-building vitamin K, and vegetarian-friendly protein. And you’ll also get great taste.

Ingredients

¼ cup bulgur wheat
1 broccoli crown
2 tablespoons extra virgin olive oil
¼ plus ⅛ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ English cucumber, cut into small pieces
1 cup grape tomatoes, quartered
2 scallions (white and light green parts), thinly sliced
15.5-ounce can (no salt added) chickpeas, drained and rinsed
3 tablespoons fresh lemon juice
1 tablespoon tahini*, well stirred

Directions

  1. Put the bulgur into a small bowl and cover with hot water by 2 inches. Let stand until the bulgur is tender, about 30 minutes. Drain into a strainer and shake out excess water.
  2. Heat the oven to 425°F.
  3. Cut the broccoli into small florets and place on a rimmed sheet pan. Drizzle with the oil and sprinkle with ¼ teaspoon of the salt and pepper. Toss and spread into a single layer. Roast until tender and charred at the edges, 12 to 15 minutes. Let cool.
  4. In a large bowl, combine the cucumber, tomatoes, scallions, chickpeas, bulgur, and broccoli.
  5. In a small bowl, whisk together the lemon juice, tahini, and remaining ⅛ teaspoon salt. Pour over the salad and toss well to combine.

Nutritional information

Calories 251

Total fat 10g
Saturated fat 1.5g
Protein 11g
Carbohydrate 33g
Dietary fiber 7g
Sugar 4.6g
Added sugar 0g
Cholesterol 0mg
Sodium 452mg

Recipe developed by cookbook author Sara Quessenberry for Cleveland Clinic Wellness

 

Posted on

Recipe: Charred Broccoli Tabbouleh Salad

Charred-Broccoli-Tabbouleh-scaled

Try this delightful twist on traditional tabbouleh. Blend nutritious, high fiber bulgur with charred broccoli, chickpeas and tahini. You’ll get bone-building vitamin K, and vegetarian-friendly protein. And you’ll also get great taste.

Ingredients

¼ cup bulgur wheat
1 broccoli crown
2 tablespoons extra virgin olive oil
¼ plus ⅛ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ English cucumber, cut into small pieces
1 cup grape tomatoes, quartered
2 scallions (white and light green parts), thinly sliced
15.5-ounce can (no salt added) chickpeas, drained and rinsed
3 tablespoons fresh lemon juice
1 tablespoon tahini*, well stirred

Directions

  1. Put the bulgur into a small bowl and cover with hot water by 2 inches. Let stand until the bulgur is tender, about 30 minutes. Drain into a strainer and shake out excess water.
  2. Heat the oven to 425°F.
  3. Cut the broccoli into small florets and place on a rimmed sheet pan. Drizzle with the oil and sprinkle with ¼ teaspoon of the salt and pepper. Toss and spread into a single layer. Roast until tender and charred at the edges, 12 to 15 minutes. Let cool.
  4. In a large bowl, combine the cucumber, tomatoes, scallions, chickpeas, bulgur, and broccoli.
  5. In a small bowl, whisk together the lemon juice, tahini, and remaining ⅛ teaspoon salt. Pour over the salad and toss well to combine.

Nutritional information

Calories 251

Total fat 10g
Saturated fat 1.5g
Protein 11g
Carbohydrate 33g
Dietary fiber 7g
Sugar 4.6g
Added sugar 0g
Cholesterol 0mg
Sodium 452mg

Recipe developed by cookbook author Sara Quessenberry for Cleveland Clinic Wellness

 

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Quick & Easy Microwaveable Porridge Oats are a delicious way to kickstart your day!

odl micro porr feb 16

At Odlums we have created another fantastic product using the finest quality porridge oats. Ready in just 90 seconds our Quick & Easy Microwaveable Porridge Oats are a delicious way to kickstart your day!

What’s more, Odlums Quick & Easy packed with all the goodness of 100% wholegrain oats. Not only are they high in fibre but they are low in salt and saturated fat too.

Try adding some chopped fruit or sprinkle with some nutritious seeds to pack your breakfast with a little more goodness!Odlums_0011_Quick-Easy-Porridge-Oats-1

http://odlums.ie/recipes/winter-warmer-odlums-porridge/

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Red Bean and Coconut Rice.@Yoga_Journal

red bean & cocnut rice

Red Bean and Coconut Rice

This colorful rice plate is a great stand-alone dish or the perfect base layer for another protein.

The sweetness of the onion and the coconut milk complements the saltiness of the rice, so ensure you season this dish well. You can use red onion if you want a sweeter flavor and add a couple of finely diced fresh green chilies along with the onion, if you’d like more heat. The rice gets a beautiful pink color from the red kidney beans that looks pretty served with a mixed green salad, such as lettuce and sliced avocado.

See also Tias and Surya Little’s Elemental Bowl Has Everything You Need for Optimal Vitality

  • Duration
  • 4Servings

Ingredients

  • 1 large onion, finely sliced
  • 4 garlic cloves, finely chopped
  • 1 1/4 cups basmati rice, washed and drained
  • 1/2 x 14 oz. can red kidney beans, drained and rinsed
  • a big handful of fresh cilantro, finely chopped (stems and all)
  • scant 1 cup coconut milk mixed with the same amount of cold water

Preparation

Heat 2 tablespoons of sunflower oil in a heavy-based saucepan and fry the onion and garlic on high heat for 3–4 minutes, then reduce the heat to medium and fry for a further 2 minutes, or until soft.

Add the rice and fry for 30 seconds, without stirring too much, then add the kidney beans, cilantro, and some salt and black pepper to taste.

Pour in the coconut milk and water mixture. Bring to a boil, then stir the rice once and cover. Reduce the heat to the lowest setting and simmer for 12 minutes without lifting the lid.

Remove from the heat and leave the pan, covered, for a further 5 minutes to allow the rice to finish cooking in the steam.

Remove the lid, fluff up the rice with a fork, and serve hot.

Cover-India7

Excerpted from Indian in 7: Delicious Indian Recipes in 7 Ingredients or Fewer by Monisha Bharadwaj, Kyle Books 2019. Reprinted with permission.