Libanais Breakfast

Vegetarian
Dairy Free
Health score
7%
Libanais Breakfast
110 min.
6
188kcal

Suggestions

Libanais Breakfast: A Delightful Vegetarian and Dairy-Free Morning Meal

Embark on a delightful culinary journey with this Libanais Breakfast, a scrumptious and healthy recipe that promises to enchant your taste buds. Perfect for those who seek a vegetarian and dairy-free option, this breakfast is not only delicious but also brimming with the flavors of Lebanon.

Ready in about 110 minutes, this recipe serves up to six people, making it an ideal choice for a cozy morning meal, brunch, or even a light dinner. Each serving contains approximately 188 calories, ensuring you can enjoy this dish guilt-free.

The star of this recipe is a vibrant tabbouleh made with bulgur, fresh parsley, mint, and tomato, which is then complemented by freshly baked pita wedges and perfectly boiled eggs. The blend of textures and flavors is elevated by a hint of freshly ground black pepper, red pepper, and lemon juice, creating a balanced and refreshing taste.

Preparation is simple and straightforward, requiring just a handful of equipment items you likely already have in your kitchen. Once ready, the presentation is both appealing and inviting, with each plate layered with a generous portion of tabbouleh, crispy pita wedges, and a perfectly cooked egg.

Whether you're looking to start your day on a healthy note or simply craving a flavorful and satisfying breakfast, the Libanais Breakfast is sure to become a staple in your meal rotation. So, why not give it a try and let your culinary journey to Lebanon begin?

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • 0.3 cup bulgur uncooked
  • large eggs 
  • tablespoons mint leaves fresh chopped
  • 0.8 cup parsley fresh chopped
  • 0.1 teaspoon ground pepper red
  • tablespoons juice of lemon fresh
  • 0.3 cup olive oil extra virgin extra-virgin divided
  • 6-inch wholewheat pita breads cut into 8 wedges ()
  • cup plum tomatoes seeded chopped
  • tablespoons onion red finely chopped
  • 0.8 teaspoon salt divided
  • cup water 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • sieve
  • slotted spoon

Directions

  1. Preheat oven to 35
  2. Arrange pita wedges in a single layer on a baking sheet. Lightly brush pita wedges with 2 tablespoons oil; bake at 350 for 20 minutes or until golden.
  3. Combine 1 cup water and bulgur in a large bowl.
  4. Let stand 30 minutes or until bulgur is tender.
  5. Drain bulgur through a fine sieve; discard liquid.
  6. Place bulgur in a medium bowl.
  7. Add remaining 2 tablespoons oil, tomato, parsley, onion, mint, juice, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and red pepper; toss well. Refrigerate for 30 minutes.
  8. Bring a medium saucepan of water to a boil. With a slotted spoon, carefully lower eggs into pan; cook 6 minutes.
  9. Drain and rinse eggs with cold running water until cool (about 1 minute). Peel eggs.
  10. Place 1/3 cup tabbouleh and 4 pita wedges on each of 6 plates; top each serving with 1 egg.
  11. Sprinkle eggs with remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper.

Nutrition Facts

Calories188kcal
Protein16.32%
Fat66.04%
Carbs17.64%

Properties

Glycemic Index
50.83
Glycemic Load
2.44
Inflammation Score
-7
Nutrition Score
14.32695662457%

Flavonoids

Eriodictyol
0.88mg
Hesperetin
1.25mg
Naringenin
0.37mg
Apigenin
16.26mg
Luteolin
0.3mg
Isorhamnetin
0.25mg
Kaempferol
0.18mg
Myricetin
1.17mg
Quercetin
1.29mg

Nutrients percent of daily need

Calories:187.55kcal
9.38%
Fat:14.03g
21.58%
Saturated Fat:2.86g
17.84%
Carbohydrates:8.44g
2.81%
Net Carbohydrates:6.34g
2.31%
Sugar:1.72g
1.91%
Cholesterol:186mg
62%
Sodium:374.52mg
16.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.8g
15.6%
Vitamin K:132.12µg
125.83%
Vitamin A:1320.39IU
26.41%
Vitamin C:19.21mg
23.29%
Selenium:15.54µg
22.2%
Vitamin B2:0.26mg
15.18%
Manganese:0.3mg
15.05%
Vitamin E:2.12mg
14.13%
Phosphorus:134.45mg
13.45%
Folate:46.93µg
11.73%
Iron:1.77mg
9.84%
Vitamin B5:0.92mg
9.18%
Fiber:2.09g
8.37%
Vitamin B6:0.16mg
7.83%
Vitamin B12:0.44µg
7.42%
Potassium:256.23mg
7.32%
Magnesium:26.82mg
6.7%
Vitamin D:1µg
6.67%
Zinc:0.95mg
6.32%
Copper:0.11mg
5.42%
Calcium:52.67mg
5.27%
Vitamin B1:0.06mg
4.11%
Vitamin B3:0.73mg
3.63%
Source:My Recipes