I love the flavors of Middle East: fresh parsley, lemon and garlic. One of my goals when I’m cooking is to keep the essence and flavor of a recipe while increasing nutrition and decreasing calories. This goal helps me maintain healthy weight, meet my daily nutrient needs and still eat with joy and pleasure.
Here is my take on the classic dish tabbouleh. My recipe skyrockets nutrition levels while preserving the essence of the traditional taste. Folate, magnesium, potassium, vitamin C, vitamin A, iron, calcium and omega-3s are just a few of the nourishing vitamins and minerals this recipe offers.
My way decreases the calories by almost a third, taking it from close to 300 per serving to just over 100. Be sure to measure the olive oil — it’s one ingredient that could amp up the calories if you don’t measure.
Low-carb tabbouleh salad
Serving size: 1 cup
- 1 cup cooked ancient grains (farro, spelt or kamut)
- 2 medium lemons, seeded and juiced (about 1/2 cup)
- 1/4 cup sweet onion, diced
- 1 head cauliflower, pulsed in a food processor until very small
- 1 crown broccoli, pulsed in food processor until very small
- 1/2 cup cucumber, diced
- 1 bunch parsley, chopped
- 1 tablespoon minced garlic
- 1/4 cup raisins
- 1/2 red pepper, diced
- 1/4 cup good quality olive oil
- 1/2 cup hemp seeds
Toss all ingredients together, salt to taste. For best flavor, allow to sit overnight and come to room temperature. Once you have salad prepared, add grilled or roasted chicken, seared tofu, garbanzo beans, avocado, seafood salad or any addition that sounds tasty to you.
Always have fun and get creative with your food, as using a variety of colors, textures and flavors will enhance the eating experience and ensure good nutrition. Happy eating!