After all the rich foods over the holidays, it is nice to start the new year with a return to healthy foods full of protein and fiber! This recipe features produce that is ripe and plentiful this time of year, but you can play around and add many different ingredients to your taste.
Tabbouleh salad is a Lebanese cold salad traditionally made with bulgur wheat, parsley, mint, red onion and tomatoes. Laura’s recipe is not a traditional one, but hers has additional protein and fiber so it can be a complete meal on its own. These plant-based ingredients provide cardiovascular benefits, antioxidants and plenty of other good for you ingredients to keep you full and active this new year.
Salad:
1 cup farro, bulgur or quinoa
1 cup flat-leaf parsley, chopped
¼ cup chopped mint
2 cups chopped kale, spinach or arugula
½ red onion, chopped
1 can chickpeas, rinsed and drained
1/3 cup chopped walnuts
½ cup pomegranate arils (seeds) or dried cranberries
Dressing:
¼ cup olive oil
3 Tbsp lemon juice
Pinch of salt and pepper
1. Cook the farro or other grain according to the package instructions. Set aside to cool while you prepare the other ingredients. 2. In a large bowl combine the salad ingredients. 3. In a small bowl or jar combine the dressing ingredients and stir or shake to combine. 4. Pour the dressing over the salad and toss gently. This salad with keep several days in the refrigerator. We hope that you enjoy!
Forge is delighted to partner with Laura Rutledge, MA, RDN, CSO, a Registered Dietician Nutritionist who focuses on oncology nutrition for during and after cancer diagnosis and treatment. For more information and recipes from Laura check out Nourishing Plate. You can find additional blogs from Laura on Forge’s blog!