Health & Wellbeing
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.
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
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
Zucchini is a staple of summer eating. As a summer squash, it grows quickly (about an inch a day) and is harvested and ready to eat before it’s fully mature, which explains the abundance of it in summertime. And lucky for backyard growers and farmers market raiders, it’s an incredibly versatile vegetable. Grilled, baked, stuffed, fried, or raw, they taste great.
Like cucumbers, zucchini are 95 percent water, but they can still provide 30 percent of the daily recommended allowance of of vitamin C. Keep the skin on to get the most vitamin and mineral content.
To celebrate the summer season, get your zucchini fill in more than just salads. The zucchini and applesauce in this recipe create a soft and moist muffin that melts in your mouth. And the hint of cinnamon and nutmeg will have you dreaming of the coming fall season. Plus, they are made with whole wheat flour and oats for an added boost of protein and fiber. Feel free to throw some dark chocolate chips on top and pop one in your mouth for pre-run fuel.
Makes 12 muffins
1 cup grated zucchini (about 1 medium zucchini)
½ cup unsweetened applesauce
1 large egg
⅓ cup canola oil
¼ cup maple syrup
¼ cup sugar
½ cup whole wheat flour
¼ cup all-purpose flour
¾ cup oats
2 teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon nutmeg
½ teaspoon salt
¼ cup dark chocolate chips (optional)
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.
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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.
Excerpted from Indian in 7: Delicious Indian Recipes in 7 Ingredients or Fewer by Monisha Bharadwaj, Kyle Books 2019. Reprinted with permission.
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.
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
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
