Ratatouille Tabbouleh Salad

Vegetarian
Vegan
Dairy Free
Health score
13%
Ratatouille Tabbouleh Salad
60 min.
4
196kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with our Ratatouille Tabbouleh Salad, a delightful dish that perfectly marries the freshness of traditional tabbouleh with the rich, roasted essence of ratatouille. This vegetarian, vegan, and dairy-free recipe is not only a feast for the eyes but also a wholesome addition to your meal repertoire, making it an ideal side dish, antipasti, or even a light snack.

In just 60 minutes, you can create a colorful medley of finely sliced zucchini, yellow summer squash, and juicy grape tomatoes, all sautéed to tender perfection. The addition of red onion adds a subtle sweetness, while fresh Italian parsley brings a burst of herbal brightness. The bulgur, soaked in boiling water, provides a nutty base that complements the sautéed vegetables beautifully.

Drizzled with balsamic vinegar and a touch of olive oil, this salad is not only refreshing but also packed with nutrients, making it a guilt-free indulgence at only 196 calories per serving. Whether you're hosting a summer gathering or simply looking for a nutritious dish to enjoy at home, this Ratatouille Tabbouleh Salad is sure to impress your guests and tantalize your taste buds. Dive into this culinary adventure and savor the essence of fresh, wholesome ingredients!

Ingredients

  • cup bulgur uncooked
  • 1.5 teaspoons salt 
  • cups water boiling
  • tablespoon vegetable oil 
  • cup zucchini finely sliced
  • cup to 3 sized squashes yellow finely sliced
  • cup onion red finely chopped
  • cup grape tomatoes halved
  • 0.5 cup parsley fresh italian chopped (flat-leaf)
  • tablespoons balsamic vinegar 

Equipment

  • bowl
  • frying pan

Directions

  1. In medium bowl, place bulgur and 1/2 teaspoon of the salt.
  2. Pour boiling water over bulgur; let stand 1 hour.
  3. Drain any remaining liquid from bulgur.
  4. Meanwhile, in 10-inch nonstick skillet, heat oil over medium-high heat.
  5. Add zucchini, yellow squash, onion, tomatoes and 1/2 teaspoon salt; cook about 6 minutes, stirring frequently, until vegetables are tender.
  6. In large bowl, toss vegetable mixture, bulgur, parsley, vinegar and remaining 1/2 teaspoon salt.

Nutrition Facts

Calories196kcal
Protein11.75%
Fat18.25%
Carbs70%

Properties

Glycemic Index
60.25
Glycemic Load
12.07
Inflammation Score
-8
Nutrition Score
17.731739153033%

Flavonoids

Naringenin
0.25mg
Apigenin
16.16mg
Luteolin
0.09mg
Isorhamnetin
2mg
Kaempferol
0.41mg
Myricetin
1.17mg
Quercetin
8.56mg

Nutrients percent of daily need

Calories:195.51kcal
9.78%
Fat:4.19g
6.45%
Saturated Fat:0.68g
4.22%
Carbohydrates:36.17g
12.06%
Net Carbohydrates:27.77g
10.1%
Sugar:6.07g
6.75%
Cholesterol:0mg
0%
Sodium:897.39mg
39.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.07g
12.14%
Vitamin K:135.2µg
128.76%
Manganese:1.3mg
64.76%
Vitamin C:28.39mg
34.41%
Fiber:8.4g
33.6%
Vitamin A:1064.54IU
21.29%
Magnesium:82.28mg
20.57%
Vitamin B6:0.32mg
15.82%
Phosphorus:154.68mg
15.47%
Potassium:500.28mg
14.29%
Folate:49.67µg
12.42%
Vitamin B3:2.43mg
12.17%
Copper:0.22mg
10.98%
Iron:1.82mg
10.1%
Vitamin B1:0.15mg
9.82%
Vitamin B2:0.13mg
7.93%
Zinc:1.09mg
7.28%
Vitamin B5:0.59mg
5.85%
Calcium:52.05mg
5.21%
Vitamin E:0.64mg
4.24%
Selenium:1.13µg
1.62%