Carrot-Avocado Tabbouleh

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
59%
Carrot-Avocado Tabbouleh
200 min.
8
171kcal

Suggestions


If you’re on the lookout for a fresh and vibrant side dish that bursts with flavor and nutrition, look no further than this Carrot-Avocado Tabbouleh! This delightful twist on a classic recipe combines the wholesome goodness of bulgur wheat with the crunchy sweetness of baby rainbow carrots, all enhanced by the creamy richness of ripe avocado. It’s a dish that not only pleases the palate but also nourishes the body, making it a perfect addition to any meal.

Each serving is packed with essential nutrients, offering a fantastic balance of healthy fats, protein, and fiber. With a delightful mix of fresh herbs like parsley and mint, this tabbouleh showcases vibrant colors and flavor profiles that make it a feast for the eyes as well as the taste buds. Plus, it's incredibly versatile, serving beautifully as a refreshing snack, a tantalizing antipasti, or an enticing starter. And let’s be honest – who can resist the promise of a dish that’s vegan, vegetarian, and dairy-free while still being so indulgent?

With a simple preparation time and just a few key ingredients, this Carrot-Avocado Tabbouleh is not only easy to make but also perfect for gatherings or meal prep. Chill it for a couple of hours to let all the flavors meld beautifully, and you’ll have a show-stopping side that’s bound to impress at any table. Get ready to enjoy a bold, healthy, and utterly delicious experience!

Ingredients

  • small avocado diced
  • ounces baby rainbow carrots 
  • 0.5 teaspoon pepper black freshly ground
  • cup bulgur wheat 
  • tablespoons olive oil extra virgin 
  • 0.7 cup flat-leaf parsley fresh coarsely chopped
  • 0.5 cup mint leaves fresh coarsely chopped
  •  green onions diagonally sliced
  • 0.3 teaspoon kosher salt 
  • 0.5 teaspoon kosher salt 
  • tablespoons juice of lemon fresh
  • tablespoon lemon zest loosely packed
  • large radishes sliced
  • 0.3 cup roasted sunflower kernels salted
  • servings table salt and pepper black to taste
  • cup water boiling

Equipment

  • bowl
  • mandoline
  • peeler

Directions

  1. Combine bulgur wheat, boiling water, and 1/4 tsp. kosher salt in a large bowl. Cover and let stand 1 hour or until water is absorbed. Meanwhile, cut carrots lengthwise into very thin, ribbon-like strips using a mandoline or Y-shaped vegetable peeler. Toss together bulgur, carrots, radishes, green onions, parsley, mint, lemon zest, lemon juice, and olive oil in a large bowl. Season with 1/2 tsp. freshly ground black pepper and 1/2 tsp. kosher salt. Cover and chill 2 to 4 hours. Fold in avocado and sunflower kernels.
  2. Add table salt and black pepper to taste.

Nutrition Facts

Calories171kcal
Protein8.99%
Fat47.58%
Carbs43.43%

Properties

Glycemic Index
29.38
Glycemic Load
5.22
Inflammation Score
-10
Nutrition Score
17.434347795404%

Flavonoids

Cyanidin
0.08mg
Pelargonidin
3.55mg
Epicatechin
0.09mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
1.05mg
Hesperetin
0.83mg
Naringenin
0.05mg
Apigenin
10.93mg
Luteolin
0.41mg
Kaempferol
0.22mg
Myricetin
0.74mg
Quercetin
0.83mg

Nutrients percent of daily need

Calories:171.45kcal
8.57%
Fat:9.71g
14.94%
Saturated Fat:1.27g
7.95%
Carbohydrates:19.95g
6.65%
Net Carbohydrates:13.29g
4.83%
Sugar:1.81g
2.01%
Cholesterol:0mg
0%
Sodium:442.22mg
19.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.13g
8.25%
Vitamin K:107.52µg
102.4%
Vitamin A:3589.53IU
71.79%
Manganese:0.76mg
37.86%
Fiber:6.66g
26.64%
Vitamin C:15.33mg
18.58%
Vitamin E:2.59mg
17.3%
Magnesium:59.39mg
14.85%
Folate:58.2µg
14.55%
Copper:0.24mg
11.84%
Vitamin B6:0.22mg
11.16%
Phosphorus:108.6mg
10.86%
Potassium:355.36mg
10.15%
Vitamin B3:1.97mg
9.87%
Vitamin B1:0.14mg
9.25%
Iron:1.61mg
8.92%
Vitamin B5:0.72mg
7.18%
Zinc:0.88mg
5.89%
Vitamin B2:0.1mg
5.72%
Selenium:3.01µg
4.31%
Calcium:42.71mg
4.27%
Source:My Recipes