Lebanese Tabbouleh

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
64%
Lebanese Tabbouleh
40 min.
4
187kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with this delightful Lebanese Tabbouleh recipe! This refreshing salad is not only a feast for the eyes but also a powerhouse of nutrition, making it a perfect addition to any meal. With its bright green parsley, crisp cucumbers, and juicy tomatoes, Tabbouleh is a celebration of fresh ingredients that will tantalize your taste buds.

What sets this dish apart is its incredible health benefits. Packed with vitamins and minerals, Tabbouleh is a vegetarian and vegan-friendly option that is also dairy-free. With a health score of 64, it’s a guilt-free choice that complements any diet. The combination of fine bulgur, fresh herbs, and a zesty lemon dressing creates a light yet satisfying side dish that can elevate your dining experience.

Whether you’re serving it as an antipasti, starter, or snack, this Tabbouleh is sure to impress your guests. Ready in just 40 minutes, it’s an easy and quick recipe that doesn’t compromise on flavor. With only 187 calories per serving, you can indulge in this delicious dish without worrying about your waistline. So, roll up your sleeves and get ready to enjoy a taste of Lebanon right in your kitchen!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 cup bulgur fine
  • 0.5  cucumber seedless cored peeled cut into 1/4-inch pieces
  • cups parsley fresh finely chopped (from 3 bunches)
  • 0.5 cup mint leaves fresh finely chopped
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  • 0.8 teaspoon salt 
  • medium tomatoes cut into 1/4-inch pieces
  • cup water 

Equipment

  • bowl
  • sieve
  • plastic wrap

Directions

  1. Stir together bulgur and 1 tablespoon oil in a heatproof bowl.
  2. Pour boiling water over, then cover bowl tightly with plastic wrap and let stand 15 minutes.
  3. Drain in a sieve, pressing on bulgur to remove any excess liquid.
  4. Transfer bulgur to a bowl and toss with remaining ingredients, including 2 tablespoons oil, until combined well.
  5. * These long, narrow cucumbers are often marketed as "European" and are usually sold in plastic wrap to protect their thin, delicate, unwaxed skin.

Nutrition Facts

Calories187kcal
Protein8.19%
Fat50.53%
Carbs41.28%

Properties

Glycemic Index
37.25
Glycemic Load
5.67
Inflammation Score
-10
Nutrition Score
19.133913084217%

Flavonoids

Eriodictyol
2.29mg
Hesperetin
2.2mg
Naringenin
0.57mg
Apigenin
64.95mg
Luteolin
1.05mg
Kaempferol
0.55mg
Myricetin
4.53mg
Quercetin
0.5mg

Nutrients percent of daily need

Calories:186.89kcal
9.34%
Fat:11.22g
17.26%
Saturated Fat:1.58g
9.88%
Carbohydrates:20.62g
6.87%
Net Carbohydrates:14.99g
5.45%
Sugar:2.85g
3.17%
Cholesterol:0mg
0%
Sodium:464.68mg
20.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.09g
8.18%
Vitamin K:509.87µg
485.59%
Vitamin C:55.52mg
67.29%
Vitamin A:3320.75IU
66.42%
Manganese:0.77mg
38.29%
Fiber:5.63g
22.53%
Folate:70.86µg
17.71%
Iron:2.93mg
16.28%
Magnesium:61.33mg
15.33%
Vitamin E:2.11mg
14.06%
Potassium:484.28mg
13.84%
Phosphorus:98.86mg
9.89%
Copper:0.19mg
9.34%
Vitamin B3:1.8mg
8.99%
Vitamin B6:0.16mg
8.19%
Calcium:76.72mg
7.67%
Vitamin B1:0.11mg
7.12%
Zinc:0.91mg
6.1%
Vitamin B2:0.09mg
5.32%
Vitamin B5:0.49mg
4.9%
Source:Epicurious