Mint and Pistachio Tabbouleh

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
60%
Mint and Pistachio Tabbouleh
45 min.
6
155kcal

Suggestions


Discover a delightful twist on a classic dish with our Mint and Pistachio Tabbouleh! This vibrant, refreshing salad combines the wholesome goodness of bulgur with nutrient-rich vegetables and aromatic herbs, making it a perfect addition to any meal or a light snack for its own.

Imagine biting into tender, peppery kale mixed with crisp cucumber, juicy grape tomatoes, and a hint of crunch from shelled pistachios. The star of this recipe is the fresh mint, which infuses each bite with a burst of cool and invigorating flavor. It's a wonderful way to enjoy your greens, ensuring that every serving is packed with vitamins and minerals while being low in calories!

Not only is this dish vegetarian and vegan, but it's also dairy-free, making it suitable for a variety of dietary preferences. With a health score of 60, this tabbouleh stands out as a nutritious choice, whether you're serving it as a side dish, an antipasto platter, or a starter that will impress your guests.

Ready in just 45 minutes, this Mint and Pistachio Tabbouleh is a delightful dish that celebrates fresh ingredients and healthy eating. Whip it up for your next gathering or enjoy it as a meal prep option to keep your week on track. Your taste buds will thank you!

Ingredients

  • Dash allspice 
  • 0.3 teaspoon pepper black
  • cup bulgur cooked
  • 0.5 cup cucumber chopped
  • 0.5 cup grape tomatoes halved
  • cup kale stemmed chopped
  • 0.3 teaspoon kosher salt 
  • tablespoon juice of lemon fresh
  • 0.3 cup mint leaves chopped
  • teaspoons olive oil 
  • 0.3 cup pistachios shelled
  • 0.3 cup onion red chopped

Equipment

  • bowl
  • whisk

Directions

  1. Combine cooked bulgur, kale, cucumber, tomatoes, onion, mint, and pistachios in a large bowl.
  2. Combine lemon juice, olive oil, kosher salt, black pepper, and allspice in a bowl, stirring with a whisk.
  3. Add lemon juice mixture to kale mixture; toss to coat.

Nutrition Facts

Calories155kcal
Protein12.62%
Fat22.94%
Carbs64.44%

Properties

Glycemic Index
37.33
Glycemic Load
8.69
Inflammation Score
-8
Nutrition Score
9.842608768007%

Flavonoids

Cyanidin
0.38mg
Catechin
0.18mg
Epigallocatechin
0.11mg
Epicatechin
0.04mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.7mg
Hesperetin
0.55mg
Naringenin
0.12mg
Apigenin
0.1mg
Luteolin
0.24mg
Isorhamnetin
1.16mg
Kaempferol
1.69mg
Myricetin
0.02mg
Quercetin
2.3mg

Nutrients percent of daily need

Calories:154.73kcal
7.74%
Fat:4.22g
6.49%
Saturated Fat:0.57g
3.55%
Carbohydrates:26.67g
8.89%
Net Carbohydrates:19.86g
7.22%
Sugar:1.37g
1.52%
Cholesterol:0mg
0%
Sodium:105.97mg
4.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.22g
10.45%
Manganese:1.08mg
54.15%
Fiber:6.81g
27.25%
Vitamin K:16.97µg
16.16%
Magnesium:62.71mg
15.68%
Phosphorus:127.36mg
12.74%
Vitamin A:567.25IU
11.34%
Vitamin B6:0.22mg
11.21%
Copper:0.2mg
9.87%
Vitamin C:7.8mg
9.45%
Vitamin B3:1.79mg
8.95%
Vitamin B1:0.13mg
8.84%
Potassium:261.18mg
7.46%
Iron:1.21mg
6.73%
Zinc:0.79mg
5.27%
Folate:20.43µg
5.11%
Vitamin B5:0.4mg
4.03%
Vitamin B2:0.07mg
3.99%
Calcium:36.57mg
3.66%
Vitamin E:0.43mg
2.85%
Selenium:1.15µg
1.64%
Source:My Recipes