Easy Tabouleh

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Easy Tabouleh
45 min.
1
717kcal

Suggestions

This easy tabouleh recipe is a must-try for anyone looking for a delicious and healthy dish. With a perfect blend of fresh vegetables, herbs, and bulgur wheat, this Middle Eastern salad is packed with flavor and nutrition. The best part? It's simple to make and can be prepared in just 45 minutes! Whether you're a vegetarian, vegan, or simply looking for a dairy-free option, this tabouleh is a fantastic choice. The recipe yields one hearty serving, making it a great option for a quick lunch or side dish. The health score of 100% speaks for itself, and with a glycemic index of 132 and a glycemic load of 22.7, it's a smart choice for those watching their blood sugar levels. In addition to its delicious flavor, this tabouleh is loaded with nutrients, providing a good source of vitamins A, C, K, and E, as well as minerals like manganese, magnesium, and iron. The inflammation score of -10 is also impressive, indicating the presence of anti-inflammatory compounds. So, if you're looking for a tasty and nutritious dish, this easy tabouleh is the perfect choice. Whip up a batch today and enjoy the flavors of the Mediterranean!

Ingredients

  • 0.5 cup bulgur 
  • small cucumber 
  • bunch flat parsley 
  • 0.5  juice of lemon 
  • tablespoons olive oil 
  • serving salt 
  • medium tomatoes 

Equipment

  • bowl
  • sieve

Directions

  1. Chop the vegetables and parsley finely. The restaurant version has the veggies diced fairly small and I wanted to stay true to that.Rinse the cracked wheat in a fine mesh sieve and let drain.
  2. Combine all ingredients in a large bowl.

Nutrition Facts

Calories717kcal
Protein7.63%
Fat53.03%
Carbs39.34%

Properties

Glycemic Index
132
Glycemic Load
22.7
Inflammation Score
-10
Nutrition Score
41.426086956522%

Flavonoids

Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
1.88mg
Apigenin
122.85mg
Luteolin
0.67mg
Kaempferol
1.07mg
Myricetin
8.78mg
Quercetin
1.64mg

Nutrients percent of daily need

Calories:716.7kcal
35.83%
Fat:44.41g
68.33%
Saturated Fat:6.15g
38.44%
Carbohydrates:74.15g
24.72%
Net Carbohydrates:54.25g
19.73%
Sugar:11.98g
13.31%
Cholesterol:0mg
0%
Sodium:257.22mg
11.18%
Protein:14.38g
28.76%
Vitamin K:1003.6µg
955.81%
Vitamin C:125.43mg
152.04%
Vitamin A:7085.58IU
141.71%
Manganese:2.74mg
136.91%
Fiber:19.9g
79.6%
Vitamin E:7.96mg
53.09%
Magnesium:209.19mg
52.3%
Folate:189.68µg
47.42%
Potassium:1631.47mg
46.61%
Iron:6.86mg
38.13%
Phosphorus:369.66mg
36.97%
Copper:0.69mg
34.57%
Vitamin B6:0.66mg
32.78%
Vitamin B3:5.92mg
29.59%
Vitamin B1:0.4mg
26.93%
Vitamin B5:1.96mg
19.56%
Zinc:2.92mg
19.5%
Calcium:173.44mg
17.34%
Vitamin B2:0.26mg
15.55%
Selenium:2µg
2.86%