Cilantro Tabouli

Vegetarian
Vegan
Dairy Free
Health score
22%
Cilantro Tabouli
215 min.
6
136kcal

Suggestions


Discover the vibrant and refreshing flavors of our Cilantro Tabouli, a delightful twist on a classic Middle Eastern dish. Perfect for those seeking a healthy side that is both vegetarian and vegan, this tabouli is not only dairy-free but also bursting with fresh ingredients that awaken your palate.

Imagine a colorful salad featuring coarsely chopped cilantro, ripe tomatoes, and crisp green onions, all harmoniously intertwined with the nutty texture of bulgur wheat. The addition of zesty lemon juice and aromatic garlic creates a robust flavor profile that is invigorating and satisfying.

Whether you’re hosting a summer barbecue, looking for a nutritious addition to your lunch, or simply craving something light and refreshing, this Cilantro Tabouli is an excellent choice. Best of all, it’s easy to prepare and can be made ahead of time, allowing the flavors to meld beautifully as it chills in the fridge. With each bite, you'll enjoy a balance of protein, healthy fats, and complex carbohydrates, making it a wholesome addition to any meal.

Gather your ingredients and let the vibrant colors and flavors of Cilantro Tabouli transport you to the sunny shores of the Mediterranean. It’s not just a side dish; it’s a celebration of fresh, wholesome cooking!

Ingredients

  • 1 cup bulgur wheat 
  • 0.8 cup cilantro leaves fresh coarsely chopped
  • 2 cloves garlic minced to taste
  • 2  green onions sliced into thin slivers
  • 1 teaspoon ground cumin 
  • 2  juice of lemon juiced
  • 2 tablespoons olive oil 
  • 0.5 teaspoon freshly cracked pepper 
  • 6 servings salt to taste
  • 2  tomatoes seeded finely chopped
  • 2.3 cups water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring water to a boil in a saucepan, turn off the heat, and stir in the bulgur wheat. Cover and let sit for 30 minutes to absorb water. Strain off any liquid left unabsorbed, if necessary.
  2. Place the bulgur wheat in a large salad bowl, and lightly toss with the tomatoes, green onions, cilantro, garlic, lemon juice, olive oil, cumin, pepper, and salt until thoroughly combined. Refrigerate the salad for at least 3 hours to blend the flavors; serve cold.

Nutrition Facts

Calories136kcal
Protein9.74%
Fat32.3%
Carbs57.96%

Properties

Glycemic Index
36
Glycemic Load
6.92
Inflammation Score
-6
Nutrition Score
8.2578261676042%

Flavonoids

Eriodictyol
0.49mg
Hesperetin
1.45mg
Naringenin
0.42mg
Luteolin
0.01mg
Kaempferol
0.09mg
Myricetin
0.07mg
Quercetin
1.78mg

Nutrients percent of daily need

Calories:135.53kcal
6.78%
Fat:5.19g
7.98%
Saturated Fat:0.72g
4.52%
Carbohydrates:20.94g
6.98%
Net Carbohydrates:15.89g
5.78%
Sugar:1.56g
1.73%
Cholesterol:0mg
0%
Sodium:206.76mg
8.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.52g
7.04%
Manganese:0.82mg
41.18%
Vitamin K:21.28µg
20.27%
Fiber:5.05g
20.2%
Vitamin C:11.12mg
13.47%
Magnesium:47.34mg
11.84%
Vitamin A:524.3IU
10.49%
Phosphorus:86.54mg
8.65%
Vitamin B3:1.51mg
7.57%
Vitamin B6:0.14mg
6.85%
Potassium:236.87mg
6.77%
Vitamin E:1.01mg
6.72%
Copper:0.13mg
6.71%
Iron:1.07mg
5.94%
Vitamin B1:0.08mg
5.3%
Folate:18.34µg
4.59%
Zinc:0.59mg
3.93%
Vitamin B5:0.32mg
3.16%
Vitamin B2:0.05mg
2.65%
Calcium:25.57mg
2.56%
Selenium:0.76µg
1.08%
Source:Allrecipes