`Tomato and White Bean Ragout With Toast

Tomato and White Bean Ragout With Toast

This high-fiber, high-protein vegetarian ragout is dietitian-recommended and ready in less than 30 minutes.

The post Tomato and White Bean Ragout With Toast appeared first on MyFitnessPal Blog.

A white oval plate holds a couscous salad and tabouli with chickpeas, chopped green onions, tomatoes, and cucumber. Beside the plate are lemon wedges in a wooden bowl, a cut tomato, and a glass of water. Garnish of parsley leaves and scissors are visible in the background. MyFitnessPal Blog

We all need to eat more plants, and one way to do it is to sub them into familiar favorites. In this tabbouleh, quinoa and minced broccoli team up to replace bulgur, and the results are delicious. It’s gluten-free, low in carbs, and has the ever-lovable flavor of broccoli, all in a lemony dressing.

Active time: 15 minutes Total time: 40 minutes

Broccoli Quinoa Tabbouleh

Ingredients

1/2 cup (85g) quinoa
2 cups (176g) chopped broccoli
1/2 cup (30g) fresh parsley, chopped
1 14-oz (439g) can cooked no-salt added chickpeas, drained
1 medium cucumber, seeded and chopped
1 medium tomato, chopped
1 green onion, chopped
1 tbsp olive oil
2 tbsp fresh lemon juice

Directions

In a small pot, place 1 cup water and bring to a boil.

Add the quinoa, return to a boil, then cover tightly and reduce heat to low for 15 minutes. While the quinoa cooks, place the broccoli florets in the food processor and pulse to mince to the size of rice (if desired, you can chop by hand.)

When the quinoa is done, quickly stir in the broccoli and let stand for 1 minute. Transfer to a large bowl to cool.

When it’s reached room temperature, add the parsley, chickpeas, cucumber, tomato and green onion; toss to mix.

Drizzle the olive oil and lemon over the bowl and toss to coat. Serve or cover tightly and refrigerate for up to 3 days.

Serves: 6 | Serving Size: 1 cup

Nutrition (per serving): Calories: 138; Total Fat: 3.5g; Saturated Fat: 0.5g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 37mg; Carbohydrate: 23g; Dietary Fiber: 6g; Sugar: 2g; Protein: 6g

Nutrition Bonus: Potassium: 367mg; Iron: 8%; Vitamin A: 10%; Vitamin C: 65%

Originally published January 15, 2019; Updated March 2026

The post Broccoli Quinoa Tabbouleh appeared first on MyFitnessPal Blog.