Four-Herb Tabbouleh

Vegetarian
Vegan
Dairy Free
Health score
8%
Four-Herb Tabbouleh
45 min.
45
31kcal

Suggestions

Ingredients

  • cup tender light-green celery leaves 
  • 0.3 cup chives snipped
  •  cucumber diced seedless peeled finely
  • cups tender flat-leaf parsley leaves 
  • cloves garlic large
  • pint grape tomatoes quartered
  • ounces israeli couscous 
  •  jalapeño halved seeded thinly sliced
  • tablespoons juice of lemon freshly squeezed
  • 0.5 cup mint leaves 
  • 0.3 cup olive oil extra-virgin
  • 45 servings pepper freshly ground
  • 45 servings salt 
  • 1.3 cups water 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. In a medium saucepan, heat 1 tablespoon of the olive oil with the garlic cloves and cook over moderate heat until the garlic is lightly browned in spots, about 2 minutes.
  2. Add the Israeli couscous and cook, stirring, until lightly browned, about 2 minutes.
  3. Add the water, season with salt and bring to a boil. Cover and cook over low heat until the couscous is tender and the water is absorbed, about 10 minutes.
  4. Pick out the garlic cloves from the couscous and mash them to a paste.
  5. Transfer the garlic paste to a large bowl and whisk in the lemon juice and the remaining 1/4 cup plus 2 tablespoons of olive oil. Season with salt and pepper and stir in the couscous. Refrigerate for 10 minutes, just until no longer warm.
  6. Add the parsley, lovage, mint, chives, jalapeo, tomatoes and cucumber to the couscous and toss well. Season with salt and pepper and serve.

Nutrition Facts

Calories31kcal
Protein9.95%
Fat36.99%
Carbs53.06%

Properties

Glycemic Index
6.8
Glycemic Load
1.97
Inflammation Score
-3
Nutrition Score
3.8452173876374%

Flavonoids

Eriodictyol
0.2mg
Hesperetin
0.2mg
Naringenin
0.09mg
Apigenin
5.92mg
Luteolin
0.15mg
Isorhamnetin
0.01mg
Kaempferol
0.09mg
Myricetin
0.41mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:30.59kcal
1.53%
Fat:1.3g
1.99%
Saturated Fat:0.18g
1.16%
Carbohydrates:4.18g
1.39%
Net Carbohydrates:3.58g
1.3%
Sugar:0.53g
0.58%
Cholesterol:0mg
0%
Sodium:201.1mg
8.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.78g
1.57%
Vitamin K:48.62µg
46.3%
Vitamin C:6.42mg
7.78%
Vitamin A:377.72IU
7.55%
Manganese:0.08mg
3.95%
Folate:9.85µg
2.46%
Fiber:0.61g
2.42%
Potassium:76.66mg
2.19%
Vitamin E:0.28mg
1.87%
Iron:0.31mg
1.75%
Magnesium:6.47mg
1.62%
Copper:0.03mg
1.47%
Phosphorus:14.37mg
1.44%
Vitamin B3:0.27mg
1.35%
Vitamin B6:0.03mg
1.31%
Calcium:11.34mg
1.13%
Vitamin B1:0.02mg
1.1%
Vitamin B5:0.1mg
1.04%
Source:My Recipes