Easy Tabbouleh

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
69%
Easy Tabbouleh
45 min.
4
269kcal

Suggestions

Looking for a refreshing and healthy side dish, antipasti, starter, or snack that's both vegetarian and vegan? Look no further than this Easy Tabbouleh recipe! With a impressive health score of 69, this dish is not only delicious but also very good for you. It's the perfect addition to any meal, and it's ready in just 45 minutes.

This Easy Tabbouleh is packed with flavorful ingredients like fresh flat-leaf parsley, finely chopped tomatoes, scallions, and fresh mint. The base of the dish is bulgur wheat, which is soaked, drained, and then fluffed with a fork before being combined with the other ingredients. The dressing is made from fresh lemon juice, extra-virgin olive oil, and a touch of coarse salt, with freshly ground pepper to season.

With a caloric breakdown of 8.41% protein, 45.38% fat, and 46.21% carbs, this Easy Tabbouleh is a well-rounded dish that's sure to satisfy your taste buds and nourish your body. Whether you're hosting a dinner party, looking for a quick snack, or just want to add some color to your plate, this Easy Tabbouleh is the perfect choice. So why not give it a try and see for yourself why it's one of our favorite recipes?

Ingredients

  • cup bulgur 
  •  plum tomatoes with their juice finely chopped
  • 1.8 cups parsley fresh finely chopped ( 2 medium bunches)
  •  spring onion finely chopped
  • 0.3 cup juice of lemon fresh ( 2 lemons)
  • 0.8 teaspoon coarse salt 
  • 0.3 cup olive oil extra virgin extra-virgin
  • serving pepper freshly ground
  • tablespoons mint leaves fresh finely chopped

Equipment

  • bowl
  • sieve
  • cheesecloth

Directions

  1. Soak bulgur in cold water 10 minutes.
  2. Drain in a sieve lined with damp cheesecloth; squeeze out all water.
  3. Transfer to a serving bowl; fluff with a fork.
  4. Stir in tomatoes with juice, parsley, and scallions.
  5. Add lemon juice, salt, and oil; season with pepper. Toss to coat. Just before serving, stir in mint.

Nutrition Facts

Calories269kcal
Protein8.41%
Fat45.38%
Carbs46.21%

Properties

Glycemic Index
45.25
Glycemic Load
10.54
Inflammation Score
-10
Nutrition Score
21.35260865481%

Flavonoids

Eriodictyol
1.52mg
Hesperetin
2.46mg
Naringenin
0.63mg
Apigenin
56.71mg
Luteolin
0.62mg
Kaempferol
0.61mg
Myricetin
3.98mg
Quercetin
1.77mg

Nutrients percent of daily need

Calories:268.66kcal
13.43%
Fat:14.38g
22.12%
Saturated Fat:2.01g
12.58%
Carbohydrates:32.95g
10.98%
Net Carbohydrates:24.37g
8.86%
Sugar:2.66g
2.96%
Cholesterol:0mg
0%
Sodium:462.9mg
20.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6g
11.99%
Vitamin K:469.07µg
446.73%
Vitamin C:52.36mg
63.47%
Manganese:1.23mg
61.71%
Vitamin A:2957.8IU
59.16%
Fiber:8.58g
34.32%
Magnesium:82.71mg
20.68%
Folate:72.23µg
18.06%
Vitamin E:2.59mg
17.24%
Iron:3.05mg
16.97%
Potassium:499.47mg
14.27%
Phosphorus:142.63mg
14.26%
Vitamin B3:2.62mg
13.11%
Copper:0.21mg
10.71%
Vitamin B6:0.21mg
10.53%
Vitamin B1:0.14mg
9.27%
Zinc:1.15mg
7.64%
Calcium:70.82mg
7.08%
Vitamin B2:0.1mg
5.67%
Vitamin B5:0.56mg
5.64%
Selenium:0.92µg
1.32%