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! Bursting with fresh herbs and wholesome ingredients, this dish is not only a feast for the eyes but also a nourishing addition to your meal repertoire. Perfectly suited for vegetarians and vegans alike, Tabbouleh is a refreshing salad that showcases the best of seasonal produce.

At the heart of this recipe is fine bulgur, which provides a nutty base that pairs beautifully with the zesty notes of fresh lemon juice and the rich aroma of olive oil. The generous amounts of parsley and mint not only add a pop of color but also infuse the dish with a refreshing taste that will transport you straight to the sun-soaked streets of Lebanon.

Whether you're looking for a healthy side dish, a light starter, or a satisfying snack, this Tabbouleh is versatile enough to complement any meal. With just 187 calories per serving, it’s a guilt-free indulgence that’s packed with nutrients. Ready in just 40 minutes, this recipe is perfect for busy weeknights or as a crowd-pleasing addition to your next gathering. Dive into the world of Middle Eastern cuisine and enjoy the wholesome goodness of Lebanese Tabbouleh!

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