Mediterranean-style diet includes Middle Eastern staple tabbouleh
Are you looking for the diet for a longer life, a higher quality of life and the least chronic disease?
Consider the Mediterranean diet.
There have been countless studies of people living in countries along the Mediterranean Sea, and the results show that their plant-based diet seemed to be the best for good health. People who eat a Mediterranean-style diet have longer lives, report a higher quality of life and are less likely to suffer from chronic diseases such as cancer and heart disease.
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The specific foods eaten vary in Italy, Egypt, Lebanon and the other countries on the coast, but the primary good groups are fruits, vegetables, whole grains, beans, nuts, legumes, olive oil and spices. Seafood and fish are eaten about twice a week. Red meat and sweets are occasional treats. Poultry, eggs and dairy are used in moderation.
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Too often, Americans tend to focus on the pasta, olive oil and red wine parts of the Mediterranean diet, but they need to keep in mind that moderation is key. We should decorate our plates with a variety of colorful foods and enjoy the company of family or friends during meals. Eating with others can reduce stress and build trust. Finally, we should take a walk after meals, or plan some physical activity each day.
A Middle Eastern staple, tabbouleh, fits nicely into a Mediterranean-style diet.
In today’s recipe, we used quinoa instead of the traditional, wheat-based bulgur. This makes it gluten-free and adds a bit more protein. One cup of cooked quinoa contains about 8 grams of protein and 5 grams of fiber. The fresh taste comes from the cucumber, lemon, bell pepper and parsley. It’s a taste that calls for good company and relaxing music — the perfect setting for a healthful Mediterranean dish at home in Michigan.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email [email protected].
Quinoa Tabbouleh Salad
Serves: 6 servings / Prep time: 15 minutes / Total time: 35 minutes
1 cup uncooked (dry) quinoa, rinsed
2 cups water
2 tablespoons chopped fresh mint
2 tablespoons olive oil
1 tablespoon lemon juice
1 tablespoon minced red onion
2 teaspoons sherry vinegar (apple cider or red wine can be substituted)
1 teaspoon ground black pepper
½ teaspoon salt
½ cup finely diced seedless cucumber
1/3 cup red bell pepper, finely diced
1 cup canned, no-salt added chickpeas
1 cup flat-leaf parsley, chopped
Cook quinoa in 2 cups water at a medium-high simmer for 12-15 minutes, stirring often. Drain the quinoa and chill.
In a small jar with a tight-fitting lid, combine the mint, olive oil, lemon juice, red onion, sherry vinegar, black pepper and salt; shake to combine.
Add cucumber, red bell pepper, chickpeas and parsley to quinoa. Drizzle with the dressing and toss thoroughly to combine.
From Henry Ford LiveWell.
198 calories (29% from fat), 6.5 grams fat (1 gram sat. fat), 27 grams carbohydrates, 7 grams protein, 222 mg sodium, 0 mg cholesterol, 52 mg calcium, 4.5 grams fiber. Food exchanges: ½ starch, 4 vegetable, 1 ½ fat.
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