Lemon and Fresh Herb Tabbouleh

Vegetarian
Vegan
Dairy Free
Health score
55%
Lemon and Fresh Herb Tabbouleh
45 min.
8
83kcal

Suggestions


If you're looking for a refreshing and healthy dish that vibrantly captures the essence of fresh herbs and zesty lemon, look no further than this delightful Lemon and Fresh Herb Tabbouleh. This vegetarian, vegan, and dairy-free recipe is not only easy to prepare but also a feast for the senses, making it perfect for gatherings or a simple family meal.

With a health score of 55, this tabbouleh is a nutritional powerhouse, boasting only 83 calories per serving. Each bite bursts with flavors from finely chopped fresh basil, cilantro, dill, parsley, and mint, harmoniously combined to create a refreshing side dish. It's great as a starter, accompaniment for grilled meats, or even as a light snack on its own.

The recipe takes just 45 minutes to prepare, and much of that time is spent letting the bulgur soak and the flavors meld in the refrigerator. Toss in succulent diced tomatoes and mildly sweet red onion for that added texture and flavor depth. Served cold, this tabbouleh can be a standout dish at your next summer barbecue or picnic, charming everyone with its vibrancy and healthful appeal.

Embrace the health benefits while indulging in a delectable mix that puts you in tune with the bounties of nature. Add this Lemon and Fresh Herb Tabbouleh to your recipe repertoire and let its bright flavors elevate your meal experience!

Ingredients

  • tablespoons olive oil extra virgin 
  • 0.3 cup basil fresh finely chopped
  • tablespoons cilantro leaves fresh finely chopped
  • tablespoons optional: dill fresh finely chopped
  • cups parsley fresh finely chopped ( 3 bunches)
  • 0.3 cup mint leaves fresh finely chopped
  •  garlic clove minced
  • 0.3 cup juice of lemon fresh
  • 0.5 cup bulgur fine-grain
  • 0.8 cup onion diced red
  • medium tomatoes diced seeded

Equipment

  • bowl
  • sieve
  • plastic wrap

Directions

  1. Bring a kettle of water to a boil. Stir together the bulgur and 1 tablespoon of the oil in a heatproof bowl.
  2. Add boiling water to cover. Cover the bowl tightly with plastic wrap and let stand for 15 minutes.
  3. Drain in a sieve, pressing on the bulgur to remove any excess liquid.
  4. Transfer the bulgur to a large bowl and toss with the remaining 1 tablespoon oil and the rest of the ingredients until everything is well mixed. Cover and refrigerate for at least 3 hours.
  5. Serve cold.
  6. Taste
  7. Book, using the USDA Nutrition Database
  8. From Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook by Cleveland Clinic Heart Center, Bonnie Sanders Polin, Ph.D., and Frances Towner Giedt. ©2007 by Cleveland Clinic Heart Center, Bonnie Sanders Polin, Ph.D., and Frances Towner Giedt. Published by Broadway Books.Bonnie Sanders Polin, Ph.D., and Frances Towner Giedt won a James Beard Award for The Joslin Diabetes Gourmet Cookbook. They are also the authors of The Joslin Diabetes Quick and Easy Cookbook, The Joslin Diabetes Healthy Carbohydrate Cookbook, and The Joslin Diabetes Great Chefs Cook Healthy Cookbook. Bonnie Polin lives in Tulsa, Oklahoma, and Frances Giedt lives in Arlington, Texas. Steven E. Nissen, M.D., is chairman of the Department of Cardiovascular Medicine at Cleveland Clinic Heart and Vascular Institute and the current president of the American College of Cardiology.

Nutrition Facts

Calories83kcal
Protein9.61%
Fat39.01%
Carbs51.38%

Properties

Glycemic Index
36.38
Glycemic Load
3.21
Inflammation Score
-8
Nutrition Score
11.903912971849%

Flavonoids

Eriodictyol
1.08mg
Hesperetin
1.66mg
Naringenin
0.35mg
Apigenin
32.42mg
Luteolin
0.41mg
Isorhamnetin
0.82mg
Kaempferol
0.37mg
Myricetin
2.29mg
Quercetin
3.48mg

Nutrients percent of daily need

Calories:82.74kcal
4.14%
Fat:3.86g
5.95%
Saturated Fat:0.55g
3.42%
Carbohydrates:11.45g
3.82%
Net Carbohydrates:8.51g
3.1%
Sugar:1.88g
2.08%
Cholesterol:0mg
0%
Sodium:13.1mg
0.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.14g
4.28%
Vitamin K:254.35µg
242.24%
Vitamin C:30.34mg
36.78%
Vitamin A:1662.42IU
33.25%
Manganese:0.39mg
19.6%
Fiber:2.94g
11.74%
Folate:37.65µg
9.41%
Iron:1.43mg
7.95%
Magnesium:29.63mg
7.41%
Potassium:242.04mg
6.92%
Vitamin E:0.82mg
5.44%
Vitamin B6:0.1mg
5.2%
Phosphorus:50.6mg
5.06%
Vitamin B3:0.9mg
4.51%
Copper:0.09mg
4.46%
Calcium:38.59mg
3.86%
Vitamin B1:0.06mg
3.83%
Zinc:0.45mg
3%
Vitamin B2:0.04mg
2.54%
Vitamin B5:0.22mg
2.24%
Source:Epicurious