Easy Tabbouleh

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

Suggestions

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%