Lamb Tabbouleh Salad

Dairy Free
Very Healthy
Health score
100%
Lamb Tabbouleh Salad
45 min.
4
331kcal

Suggestions

Ingredients

  • cup bulgur uncooked
  • 15 ounce garbanzo beans drained canned (chick-peas)
  • 0.3 cup chicken broth low-sodium undiluted canned
  • tablespoons mint leaves fresh minced
  • 0.5 cup parsley fresh chopped
  • 0.5 cup green onions minced
  • 0.8 pound leg of lamb boneless lean cut into 1/2-inch-thick slices
  • 0.3 cup juice of lemon 
  • teaspoons olive oil 
  • 0.5 teaspoon pepper freshly ground
  • cups torn romaine lettuce 
  • 0.3 teaspoon salt 
  • cup tomatoes diced seeded
  • 1.5 cups water boiling

Equipment

  • bowl
  • oven
  • broiler pan

Directions

  1. Combine bulgur and water in a large bowl; let stand 1 hour or until bulgur is tender and liquid is absorbed.
  2. Add tomato and next 4 ingredients; stir well.
  3. Combine lemon juice and next 4 ingredients, stirring well.
  4. Place lamb slices on rack of a broiler pan coated with cooking spray.
  5. Brush lamb with 2 tablespoons lemon juice mixture. Broil 5 1/2 inches from heat (with electric oven door partially opened) 3 to 4 minutes on each side or to desired degree of doneness.
  6. Cut lamb into 1/2-inch pieces.
  7. Add remaining lemon juice mixture and lamb to bulgur mixture; toss well. To serve, place lettuce evenly on 4 salad plates. Top evenly with bulgur mixture.

Nutrition Facts

Calories331kcal
Protein25.97%
Fat19.32%
Carbs54.71%

Properties

Glycemic Index
55.33
Glycemic Load
14.04
Inflammation Score
-10
Nutrition Score
33.444347671841%

Flavonoids

Eriodictyol
1.52mg
Hesperetin
2.46mg
Naringenin
0.46mg
Apigenin
16.3mg
Luteolin
0.43mg
Kaempferol
0.33mg
Myricetin
1.16mg
Quercetin
2.92mg

Nutrients percent of daily need

Calories:331kcal
16.55%
Fat:7.45g
11.45%
Saturated Fat:1.53g
9.54%
Carbohydrates:47.43g
15.81%
Net Carbohydrates:33.79g
12.29%
Sugar:2.58g
2.87%
Cholesterol:34.29mg
11.43%
Sodium:502.7mg
21.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.52g
45.04%
Vitamin K:214.31µg
204.11%
Vitamin A:6311.42IU
126.23%
Manganese:2.18mg
108.91%
Fiber:13.64g
54.58%
Vitamin B6:0.81mg
40.69%
Folate:159.18µg
39.8%
Phosphorus:336.86mg
33.69%
Vitamin C:26.58mg
32.22%
Magnesium:123.52mg
30.88%
Vitamin B3:6.1mg
30.48%
Iron:4.67mg
25.95%
Zinc:3.86mg
25.71%
Vitamin B12:1.46µg
24.36%
Potassium:806.87mg
23.05%
Copper:0.46mg
22.75%
Selenium:15.87µg
22.67%
Vitamin B1:0.27mg
17.71%
Vitamin B2:0.27mg
15.75%
Vitamin B5:1.26mg
12.57%
Calcium:106.6mg
10.66%
Vitamin E:0.85mg
5.7%
Source:My Recipes