Southwestern Tabbouleh Salad

Vegetarian
Vegan
Dairy Free
Health score
25%
Southwestern Tabbouleh Salad
45 min.
8
172kcal

Suggestions


Discover the vibrant flavors of the Southwestern Tabbouleh Salad, a delightful twist on the traditional Middle Eastern dish that is sure to tantalize your taste buds. This refreshing salad is not only vegetarian, vegan, and dairy-free, but it also packs a nutritious punch, making it the perfect side dish, antipasti, or snack for any occasion.

With a preparation time of just 45 minutes, this salad is a quick and easy option for busy weeknights or gatherings with friends and family. Each serving is a mere 172 calories, allowing you to indulge without the guilt. The combination of hearty bulghur wheat, protein-rich black beans, and sweet corn kernels creates a satisfying base, while the fresh cilantro, green onions, and zesty lime juice add a burst of flavor that will leave you craving more.

Not only is this salad a feast for the senses, but it also offers a balanced caloric breakdown, with 14.49% of calories coming from protein, 21.63% from healthy fats, and 63.88% from carbohydrates. Whether you're looking for a light starter or a flavorful accompaniment to your main dish, the Southwestern Tabbouleh Salad is a versatile and delicious choice that will impress your guests and nourish your body.

Ingredients

  • cup bulghur wheat uncooked
  • 15.5 ounce black beans rinsed drained canned
  • 8.8 ounce no-salt-added corn kernels drained canned
  • 0.3 cup cilantro leaves fresh chopped
  •  green onions chopped
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon ground pepper red
  • 0.3 cup juice of lime fresh
  • 0.5 teaspoon lime rind grated
  • tablespoons olive oil 
  • 0.3 teaspoon salt 
  •  tomatoes chopped
  • cup water boiling

Equipment

  • bowl

Directions

  1. Place bulghur in a large bowl, and add 1 cup boiling water. Cover and let stand 30 minutes.
  2. Add chopped tomato and remaining ingredients to bulghur. Toss gently. Chill up to 8 hours.

Nutrition Facts

Calories172kcal
Protein14.49%
Fat21.63%
Carbs63.88%

Properties

Glycemic Index
27.25
Glycemic Load
5.16
Inflammation Score
-6
Nutrition Score
10.356521844864%

Flavonoids

Eriodictyol
0.17mg
Hesperetin
0.73mg
Naringenin
0.24mg
Kaempferol
0.11mg
Myricetin
0.04mg
Quercetin
1.12mg

Nutrients percent of daily need

Calories:171.91kcal
8.6%
Fat:4.4g
6.77%
Saturated Fat:0.66g
4.11%
Carbohydrates:29.24g
9.75%
Net Carbohydrates:21.01g
7.64%
Sugar:2.55g
2.83%
Cholesterol:0mg
0%
Sodium:354.81mg
15.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.63g
13.27%
Manganese:0.75mg
37.59%
Fiber:8.23g
32.93%
Vitamin K:18.99µg
18.09%
Folate:59.38µg
14.84%
Magnesium:58.23mg
14.56%
Phosphorus:138mg
13.8%
Vitamin C:9.87mg
11.96%
Potassium:387.68mg
11.08%
Copper:0.21mg
10.35%
Iron:1.86mg
10.33%
Vitamin B1:0.15mg
9.81%
Vitamin B3:1.79mg
8.96%
Vitamin A:424.88IU
8.5%
Vitamin B2:0.13mg
7.52%
Vitamin B6:0.14mg
6.85%
Zinc:0.83mg
5.53%
Vitamin E:0.81mg
5.42%
Vitamin B5:0.44mg
4.38%
Calcium:37.43mg
3.74%
Selenium:1.37µg
1.96%
Source:My Recipes