• 82°

Better than bulgur? Quinoa takes turn in tabbouleh

Though everyone seems to have a different way of spelling tabbouleh — toubouleh? tabouli? — more and more people do seem to agree that this delicious Middle Eastern salad of bulgur wheat tossed with cucumbers, tomatoes, herbs, olive oil and lemon juice is delicious. It helps that it’s also healthy and quick to prepare.
So why would anyone — starting with me — want to mess with success? Because even though bulgur wheat — a whole grain that has been cracked and partially cooked — is healthier than white rice, quinoa is even healthier.
An ancient food first cultivated by the Incas, quinoa (pronounced KEEN-wah) looks like a grain, but actually is a seed loosely related to spinach and chard. Available in a variety of designer colors, quinoa has a mild grassy taste and boasts tons of protein and calcium. It’s hardy, too, and so drought-resistant that the United Nations has designated quinoa a super-crop for its potential to feed the poor.
And did I mention that it takes almost no time at all to cook? Just 10 to 15 minutes.
One note: freshly-harvested quinoa is coated with bitter-tasting saponins. A natural insect repellent, saponins happen to repel humans, too. Most of the quinoa sold commercially in this country has been processed to remove this coating, but you should be sure to rinse and drain it yourself before cooking.
For the vegetables in my tabbouleh, I started by salting and draining the tomatoes, a little trick I learned when I worked in the test kitchen at Gourmet. Like most vegetables, tomatoes contain a ton of water, which tends, unsurprisingly, to water down the salad’s taste. Salted and drained, the tomatoes are not just drier, they are much more tomato-y, flavor-wise.
Next came the hefty infusion of flat-leaf parsley and fresh mint, two more boosts to the salad’s flavor and nutritional value. The fact that these herbs are usually consigned to the garnish ghetto is a crime in my book.
The final touch? A spritz of lemon juice. Make sure yours is freshly-squeezed. That stuff in the jar just doesn’t compare. Also, you’ll want to break out the extra-special extra-virgin olive oil. There aren’t a lot of ingredients in this salad, which means it is key to get the most flavor from every one.

Editor’s note: Sara Moulton was executive chef at Gourmet magazine for nearly 25 years, and spent a decade hosting several Food Network shows. She currently stars in public television’s “Sara’s Weeknight Meals” and has written three cookbooks, including “Sara Moulton’s Everyday Family Dinners.”
Start to finish: 1 hour 40 minutes (40 minutes active)
Servings: 6

What you need

1 cup quinoa
11/4 cups low-sodium chicken

or vegetable broth
6 tablespoons lemon juice, divided
2 cups halved cherry tomatoes

Kosher salt and ground
black pepper

2 cups finely chopped cucumber
(about 1/2 medium seedless
cucumber)

3 scallions, finely chopped
1 clove garlic, minced

1/3 cup extra-virgin olive oil
2 cups firmly packed fresh flat-leaf
parsley, chopped

1 cup firmly packed fresh
mint leaves, shredded

What to do
Using a mesh strainer, rinse and drain the quinoa under cold water.
In a medium saucepan over medium heat, combine the quinoa, broth and 2 tablespoon of the lemon juice. Bring to a boil, then reduce to a simmer, cover and cook until all of the broth is absorbed, 10 to 15 minutes. When done, the grains will appear soft and translucent, and the germ ring will be visible along the outside edge. Transfer to a shallow platter and spread evenly. Let it cool.
Meanwhile, place the tomatoes in a colander or mesh strainer. Sprinkle the tomatoes lightly with salt and set over the sink or a bowl and let drain for 10 minutes.
Once the quinoa has cooled, transfer it to a large serving bowl. Add the drained tomatoes, the cucumber, scallions, garlic, remaining 4 tablespoons of lemon juice and the oil. Season with salt and pepper to taste. Chill for at least 1 hour, or until ready to serve. Just before serving, stir in the parsley and mint.

Nutrition information per serving: 250 calories; 130 calories from fat (52 percent of total calories); 14 g fat (2 g saturated; 0 g trans fats); 0 mg cholesterol; 26 g carbohydrate; 5 g fiber; 3 g sugar; 6 g protein; 220 mg sodium.

Comments

Comments closed.

Coronavirus

For first time since February, Rowan records two COVID-19 deaths in one day

Crime

Salisbury man receives up to 20 months for carrying gun while subject to domestic violence order, having fake license plate

Coronavirus

Rowan County COVID-19 vaccination numbers see major improvement after inclusion of new data

News

Top shot: World champion skeet shooter conquers competition, helps grow sport

Business

Local cultural institutions receive funding from Shuttered Venue Operators Grant program

Local

David Freeze: New Mexico brings mostly flat roads

Education

Rowan-Salisbury Schools teachers reflect on summer institute

Education

Education briefs: Superintendent awards excellence in educational performance

Kannapolis

Mayor Alexander talks infrastructure, growth with Kannapolis, Concord mayors on ‘Charlotte Talks’ radio show

Legion baseball

Baseball: Honeycutt excited, humbled by being drafted

High School

High school football preview: Falcons have experienced offense

Local

Olympics: Livingstone graduate Hayes among final eight in 400

Local

Freeze: Day 9 — What makes the best day

Crime

Salisbury Police talk worsening crime data, initiatives at first Neighborhood Action Group meeting

Local

Spencer’s Park Plaza town hall project still on track, change order coming

Education

RCCC names new foundation director

News

North Carolina experts worry as schools don’t require masks

News

NC sports betting bill gets winning vote from Senate panel

Crime

Salisbury man charged with 79-year-old woman’s murder says cellphone location resulted in charges

Health

Salisbury City Council will return to virtual meetings, require face masks in city buildings

Landis

Landis goes big with two helicopters for National Night Out

Local

Spencer and East Spencer join forces for National Night Out

Local

City Council approves Grants Landing development on Rowan Mill Road

Education

In lighter-than-usual year, RSS nutrition staff serve more than 100,000 summer meals