Farro and Pine Nut Tabbouleh

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Farro and Pine Nut Tabbouleh
45 min.
4
372kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with our Farro and Pine Nut Tabbouleh, a delightful dish that is not only a feast for the eyes but also a powerhouse of nutrition. This recipe is perfect for those seeking a healthy, vegetarian, and vegan option that doesn't compromise on taste. With a health score of 100, you can indulge guilt-free!

Imagine the nutty texture of farro combined with the crunch of fresh vegetables like cucumber and heirloom tomatoes, all tossed together with aromatic parsley and a hint of spice from jalapeño. The addition of toasted pine nuts adds a delightful crunch, while the zesty lemon juice and rich extra-virgin olive oil bring everything together in a harmonious blend of flavors.

Ready in just 45 minutes, this dish serves four and is versatile enough to be enjoyed as a side dish, antipasti, or even a light snack. With only 372 calories per serving, it’s a smart choice for anyone looking to maintain a balanced diet without sacrificing flavor. Whether you're hosting a gathering or simply looking to elevate your meal prep, this Farro and Pine Nut Tabbouleh is sure to impress your family and friends. Dive into this refreshing and wholesome dish that celebrates the essence of healthy eating!

Ingredients

  • cup garbanzo beans canned rinsed drained
  • small cucumber 
  • cup farro (found at gourmet stores)
  • 0.8 cup parsley fresh chopped
  • clove garlic finely chopped
  • large heirloom tomatoes 
  • 0.5 small jalapeno seeded finely chopped
  •  juice of lemon 
  • tablespoons olive oil extra virgin extra-virgin
  • tablespoons pinenuts 
  • 0.5 small onion red cut into 1/2-inch pieces

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Heat oven to 350°F. Cook farro as directed on package; set aside. Halve tomatoes. Scoop out and discard inner meat and seeds.
  2. Cut tomatoes into 1/4-inch pieces and place in a bowl. Peel cucumber, halve lengthwise and scoop out seedy center.
  3. Cut cucumber into ¼-inch pieces; add to tomatoes.
  4. Add garlic and onion. Toast pine nuts on a baking sheet in oven until slightly browned, about 6 minutes.
  5. Transfer to bowl.
  6. Add cooled farro, chickpeas, oil, lemon juice, parsley and jalapeño; stir to combine. Season with salt and pepper and stir again. Marinate at room temperature about 20 minutes before serving.
  7. Self

Nutrition Facts

Calories372kcal
Protein9.57%
Fat36.42%
Carbs54.01%

Properties

Glycemic Index
53.58
Glycemic Load
3
Inflammation Score
-9
Nutrition Score
24.083913243335%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.72mg
Apigenin
24.25mg
Luteolin
0.16mg
Isorhamnetin
0.69mg
Kaempferol
0.34mg
Myricetin
1.81mg
Quercetin
3.48mg

Nutrients percent of daily need

Calories:372.49kcal
18.62%
Fat:15.68g
24.12%
Saturated Fat:1.96g
12.23%
Carbohydrates:52.31g
17.44%
Net Carbohydrates:40.47g
14.71%
Sugar:4.47g
4.96%
Cholesterol:0mg
0%
Sodium:131.24mg
5.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.27g
18.53%
Vitamin K:205.04µg
195.28%
Manganese:1.62mg
81%
Fiber:11.85g
47.4%
Vitamin C:35mg
42.43%
Vitamin A:1772.43IU
35.45%
Selenium:19.95µg
28.49%
Vitamin B6:0.47mg
23.41%
Copper:0.45mg
22.34%
Phosphorus:214.9mg
21.49%
Magnesium:85.77mg
21.44%
Vitamin E:2.65mg
17.69%
Iron:3.17mg
17.62%
Potassium:595.86mg
17.02%
Vitamin B3:3.33mg
16.64%
Folate:64.34µg
16.08%
Zinc:2.05mg
13.67%
Vitamin B1:0.19mg
12.85%
Vitamin B2:0.12mg
7.03%
Calcium:65.09mg
6.51%
Vitamin B5:0.54mg
5.37%
Source:Epicurious