Minty Tabbouleh with Preserved Lemon

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Minty Tabbouleh with Preserved Lemon
45 min.
8
152kcal

Suggestions


Experience the vibrant flavors of the Mediterranean with our Minty Tabbouleh with Preserved Lemon, a delightful twist on the classic dish. This refreshing salad is packed with nutrition, boasting a health score of 100, making it an ideal choice for health-conscious eaters. Whether you're looking for a side dish to complement your meal, a light antipasti option, or a tasty snack, this tabbouleh fits the bill perfectly.

The star ingredients—abundant fresh parsley and mint—bring a burst of color and freshness, while the preserved lemons add a unique tangy depth. The nutty bulgur wheat serves as a hearty base, balancing the dish beautifully. With its vegan and dairy-free profile, this recipe caters to a variety of dietary preferences, ensuring everyone can enjoy it.

Ready in just 45 minutes, this Minty Tabbouleh is not only easy to prepare but also keeps well in the fridge for up to two days, making it perfect for meal prep or entertaining. Serve it chilled as a starter, or let it shine as a centerpiece on your buffet table. With only 152 calories per serving, indulge guilt-free in this deliciously healthy dish that will leave your taste buds dancing!

Ingredients

  • 1 tsp pepper black freshly ground
  • 1 cup bulgur wheat 
  • 8 cups flat-leaf parsley leaves loosely packed 4 bunches
  • 2 cups mint leaves fresh divided packed 2 bunches
  • 2  garlic cloves minced
  • 0.3 cup juice of lemon fresh from 2 lemons
  • 0.3 cup olive oil extra-virgin
  • 2  preserved lemons see Notes
  • 1 tsp salt 

Equipment

  • food processor
  • bowl
  • blender

Directions

  1. Put bulgur and salt in a large bowl.
  2. Pour 1 1/2 cups boiling water over bulgur, cover bowl, and let sit 20 minutes.
  3. Meanwhile, in a blender or food processor, whirl 1 cup packed mint leaves, the oil, lemon juice, garlic, and pepper until smooth, scraping down sides as necessary.
  4. Pour dressing over bulgur, stir to combine, cover, and chill at least 30 minutes and up to overnight.
  5. Meanwhile, remove and discard pulp from preserved lemons. Rinse rind and chop finely. Stir into bulgur mixture. Finely chop parsley and remaining 1 cup packed mint leaves (or pulse them in batches in a food processor).
  6. Add to bulgur mixture and stir to combine thoroughly.
  7. Add more salt or pepper to taste. Tabbouleh keeps, covered and chilled, for up to 2 days.

Nutrition Facts

Calories152kcal
Protein10.81%
Fat41.43%
Carbs47.76%

Properties

Glycemic Index
17.63
Glycemic Load
5.42
Inflammation Score
-10
Nutrition Score
23.241739161637%

Flavonoids

Eriodictyol
3.85mg
Hesperetin
2.25mg
Naringenin
0.11mg
Apigenin
129.89mg
Luteolin
2.09mg
Kaempferol
0.9mg
Myricetin
8.92mg
Quercetin
0.21mg

Nutrients percent of daily need

Calories:152.49kcal
7.62%
Fat:7.59g
11.68%
Saturated Fat:1.09g
6.79%
Carbohydrates:19.69g
6.56%
Net Carbohydrates:13.5g
4.91%
Sugar:0.79g
0.88%
Cholesterol:0mg
0%
Sodium:331.14mg
14.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.46g
8.91%
Vitamin K:988.82µg
941.73%
Vitamin A:5535.77IU
110.72%
Vitamin C:86.56mg
104.92%
Manganese:0.81mg
40.39%
Folate:110.34µg
27.58%
Iron:4.81mg
26.7%
Fiber:6.2g
24.78%
Magnesium:68.78mg
17.19%
Potassium:482.47mg
13.78%
Calcium:119.43mg
11.94%
Phosphorus:97.67mg
9.77%
Vitamin E:1.45mg
9.65%
Copper:0.19mg
9.6%
Vitamin B3:1.89mg
9.44%
Zinc:1.12mg
7.47%
Vitamin B6:0.14mg
7.09%
Vitamin B1:0.1mg
7%
Vitamin B2:0.11mg
6.55%
Vitamin B5:0.48mg
4.79%
Source:My Recipes