Garden Tabbouleh

Vegetarian
Vegan
Dairy Free
Health score
32%
Garden Tabbouleh
45 min.
6
160kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • cup bulgur wheat 
  •  cucumber peeled chopped
  • cup flat-leaf parsley leaves fresh roughly chopped
  • cup grape tomatoes quartered
  • 1.5 teaspoons kosher salt 
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra-virgin
  •  scallions thinly sliced

Equipment

  • bowl
  • sauce pan
  • whisk
  • sieve

Directions

  1. In a small saucepan, bring the bulgur and 6 cups of water to a boil. Cook, uncovered, until tender, about 20 minutes.
  2. Transfer to a strainer and rinse under cold water. Shake to remove any excess water.
  3. Transfer to a large bowl and add the parsley, scallions, tomatoes, and cucumber.In a small bowl, whisk together the lemon juice, oil, salt, and pepper.
  4. Drizzle the vinaigrette over the bulgur and toss.
  5. Serve cold or at room temperature.

Nutrition Facts

Calories160kcal
Protein9.06%
Fat40.25%
Carbs50.69%

Properties

Glycemic Index
32.67
Glycemic Load
6.88
Inflammation Score
-8
Nutrition Score
13.756086968857%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.27mg
Apigenin
21.55mg
Luteolin
0.12mg
Kaempferol
0.25mg
Myricetin
1.52mg
Quercetin
0.84mg

Nutrients percent of daily need

Calories:159.53kcal
7.98%
Fat:7.55g
11.62%
Saturated Fat:1.05g
6.58%
Carbohydrates:21.39g
7.13%
Net Carbohydrates:15.95g
5.8%
Sugar:1.85g
2.06%
Cholesterol:0mg
0%
Sodium:594.37mg
25.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.82g
7.65%
Vitamin K:186.78µg
177.88%
Manganese:0.81mg
40.73%
Vitamin C:22.33mg
27.07%
Vitamin A:1148.09IU
22.96%
Fiber:5.45g
21.79%
Magnesium:53.81mg
13.45%
Phosphorus:95.21mg
9.52%
Folate:37.58µg
9.39%
Potassium:303.5mg
8.67%
Vitamin E:1.29mg
8.61%
Iron:1.52mg
8.43%
Vitamin B3:1.53mg
7.65%
Copper:0.15mg
7.55%
Vitamin B6:0.14mg
7.08%
Vitamin B1:0.09mg
6.17%
Zinc:0.71mg
4.76%
Vitamin B5:0.44mg
4.41%
Calcium:37.02mg
3.7%
Vitamin B2:0.06mg
3.53%
Source:My Recipes