Fresh Tabbouleh

Vegetarian
Vegan
Dairy Free
Health score
32%
Fresh Tabbouleh
50 min.
8
86kcal

Suggestions


Looking for a refreshing and nutritious addition to your meal? Look no further than this vibrant Fresh Tabbouleh! This classic Middle Eastern dish is not only packed with flavor but is also vegetarian, vegan, and dairy-free, making it a perfect choice for anyone seeking clean and wholesome ingredients.

With its base of bulgur wheat, this tabbouleh highlights the delightful crunch of fresh vegetables like diced cucumber and green bell pepper, while the bright, herby bursts of chopped parsley and mint elevate it to another level. Each serving offers a harmonious blend of textures and tastes, from the nutty undertones of the bulgur to the zesty kick from the lemon and the warmth of chili powder.

Whether served as a side dish, a light starter, or a healthy snack, this recipe makes for an excellent accompaniment to grilled vegetables, falafel, or simply enjoyed on its own. With only 86 calories per serving, you can indulge guilt-free. Plus, it's sure to impress your friends and family at any gathering!

Ready in just 50 minutes, this Fresh Tabbouleh is a simple yet elegant way to bring the flavors of the Mediterranean to your table. Gather your ingredients and get ready to savor a dish that's not only good for your body but also for your soul!

Ingredients

  • 0.8 cup bulgur 
  • 0.3 teaspoon chili powder 
  • 0.5 cup cucumber diced peeled
  • cups flat-leaf parsley fresh chopped
  • tablespoon mint leaves fresh chopped
  • 0.5 cup bell pepper diced green
  •  green onions thinly sliced
  • teaspoon kosher salt 
  • 0.3 cup juice of lemon 
  • 0.5 cup olive oil 
  • teaspoon lawry's seasoned salt 
  • cup tomatoes diced
  • cup water hot

Equipment

  • bowl
  • whisk

Directions

  1. Whisk lemon juice, kosher salt, seasoned salt, and chili powder together in a bowl. Slowly drizzle in olive oil while whisking rapidly until dressing is thick and creamy.
  2. Pour hot water over bulgur in a bowl; let soak until water is absorbed and bulgur is soft, about 30 minutes.
  3. Mix parsley, tomato, green bell pepper, cucumber, green onions, and mint together in a large bowl.
  4. Add bulgur; toss to combine.
  5. Drizzle dressing over bulgur mixture; toss to coat.

Nutrition Facts

Calories86kcal
Protein11.13%
Fat30.25%
Carbs58.62%

Properties

Glycemic Index
21.75
Glycemic Load
4.07
Inflammation Score
-8
Nutrition Score
12.743043508219%

Flavonoids

Eriodictyol
0.57mg
Hesperetin
1.17mg
Naringenin
0.23mg
Apigenin
32.36mg
Luteolin
0.7mg
Kaempferol
0.37mg
Myricetin
2.25mg
Quercetin
1.35mg

Nutrients percent of daily need

Calories:85.54kcal
4.28%
Fat:3.11g
4.78%
Saturated Fat:0.44g
2.77%
Carbohydrates:13.55g
4.52%
Net Carbohydrates:9.89g
3.6%
Sugar:1.42g
1.57%
Cholesterol:0mg
0%
Sodium:597.65mg
25.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.57g
5.15%
Vitamin K:269.33µg
256.5%
Vitamin C:35.1mg
42.54%
Vitamin A:1595.64IU
31.91%
Manganese:0.49mg
24.4%
Fiber:3.67g
14.66%
Folate:39.25µg
9.81%
Magnesium:36.16mg
9.04%
Iron:1.55mg
8.64%
Potassium:246.27mg
7.04%
Phosphorus:60.74mg
6.07%
Vitamin B3:1.1mg
5.49%
Vitamin B6:0.11mg
5.47%
Copper:0.11mg
5.3%
Vitamin E:0.73mg
4.88%
Vitamin B1:0.07mg
4.37%
Calcium:39.19mg
3.92%
Zinc:0.52mg
3.5%
Vitamin B2:0.05mg
2.86%
Vitamin B5:0.26mg
2.62%
Source:Allrecipes