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 an ideal choice for health-conscious eaters. With a health score of 64, Tabbouleh is a perfect blend of fresh ingredients that are both vegetarian and vegan, ensuring that everyone can enjoy this dish without compromise.

Ready in just 40 minutes, this recipe serves four and is perfect as a side dish, antipasti, starter, or even a light snack. Each serving contains only 187 calories, allowing you to indulge guilt-free while savoring the zesty combination of parsley, mint, and lemon juice. The addition of bulgur provides a satisfying texture, while the crisp cucumber and juicy tomatoes add a refreshing crunch.

Whether you're hosting a gathering or simply looking to elevate your meal prep, this Tabbouleh is sure to impress. Its vibrant colors and fresh flavors will transport you straight to the sun-kissed shores of Lebanon. So grab your ingredients and get ready to whip up a dish that not only tastes amazing but also nourishes your body!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 cup bulgur fine
  • 0.5  cucumber seedless cored peeled cut into 1/4-inch pieces
  • cups flat-leaf 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 boiling-hot 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