Spicy Southwestern Tabbouleh

Vegetarian
Health score
7%
Spicy Southwestern Tabbouleh
45 min.
6
209kcal

Suggestions


Are you ready to spice up your meal routine with a vibrant and refreshing dish? Introducing Spicy Southwestern Tabbouleh, a delightful twist on the traditional Middle Eastern salad that combines the wholesome goodness of bulgur with a zesty Southwestern flair. This vegetarian recipe is not only packed with flavor but also offers a colorful medley of fresh ingredients that will tantalize your taste buds.

Imagine the creamy texture of avocado mingling with the crunch of diced cucumbers and bell peppers, all while being elevated by the aromatic notes of cilantro and green onions. The addition of jalapeño and chili powder brings just the right amount of heat, making this dish a perfect side for any gathering or a satisfying snack on its own. With a preparation time of just 45 minutes, you can whip up this nutritious dish that serves six, making it ideal for family dinners or entertaining guests.

At only 209 calories per serving, Spicy Southwestern Tabbouleh is a guilt-free indulgence that fits perfectly into a balanced diet. The combination of healthy fats from olive oil and protein from bulgur ensures that you’ll feel satisfied without compromising on taste. So, whether you’re looking for a starter, a side dish, or a light meal, this tabbouleh is sure to impress and leave everyone asking for seconds!

Ingredients

  • 0.5 cup avocado peeled chopped
  • 0.3 teaspoon pepper black freshly ground
  • 0.8 cup bulgur uncooked
  • 0.3 teaspoon chili powder 
  • 0.3 cup cucumber diced peeled seeded
  • cup cilantro leaves fresh chopped
  •  garlic clove minced
  • 0.5 cup green onions sliced
  • 0.1 teaspoon ground allspice 
  • 0.3 teaspoon ground cumin 
  • 0.3 teaspoon ground pepper red
  • teaspoons jalapeno diced seeded
  • tablespoons juice of lemon fresh
  • tablespoons juice of lime fresh
  • 0.3 cup olive oil extra-virgin
  • 1.5 teaspoons olive oil extra-virgin
  • 0.8 teaspoon oregano dried
  • 0.3 teaspoon paprika 
  • Dash pepper sauce hot (such as Tabasco)
  • ounce queso fresco crumbled
  • cup onion red vertically sliced
  • 0.5 teaspoon salt 
  • 0.8 cup tomatoes diced seeded
  • 1.3 cups water boiling
  • 0.5 cup bell pepper diced yellow

Equipment

  • bowl
  • sieve

Directions

  1. Combine bulgur, 1 1/4 cups boiling water, and 1 1/2 teaspoons oil in a medium bowl; cover and let stand 20 minutes.
  2. Drain bulgur through a fine sieve; place bulgur in a medium bowl.
  3. Add cilantro and remaining ingredients; toss well.

Nutrition Facts

Calories209kcal
Protein7.69%
Fat54.68%
Carbs37.63%

Properties

Glycemic Index
66.17
Glycemic Load
5.81
Inflammation Score
-8
Nutrition Score
11.651304182799%

Flavonoids

Cyanidin
0.04mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.35mg
Hesperetin
1.17mg
Naringenin
0.21mg
Apigenin
0.01mg
Luteolin
0.17mg
Isorhamnetin
1.34mg
Kaempferol
0.31mg
Myricetin
0.07mg
Quercetin
8.09mg

Nutrients percent of daily need

Calories:209.3kcal
10.47%
Fat:13.42g
20.65%
Saturated Fat:2.34g
14.62%
Carbohydrates:20.78g
6.93%
Net Carbohydrates:15.3g
5.56%
Sugar:2.5g
2.78%
Cholesterol:3.26mg
1.09%
Sodium:243.13mg
10.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.25g
8.49%
Vitamin C:36.7mg
44.48%
Vitamin K:38.78µg
36.94%
Manganese:0.69mg
34.71%
Fiber:5.48g
21.91%
Vitamin E:2.16mg
14.37%
Vitamin A:632.7IU
12.65%
Magnesium:45.84mg
11.46%
Phosphorus:101.92mg
10.19%
Vitamin B6:0.2mg
10.07%
Folate:36.78µg
9.2%
Potassium:320.99mg
9.17%
Copper:0.15mg
7.66%
Vitamin B3:1.52mg
7.6%
Iron:1.13mg
6.28%
Calcium:62.1mg
6.21%
Vitamin B1:0.09mg
5.84%
Vitamin B5:0.51mg
5.06%
Zinc:0.73mg
4.9%
Vitamin B2:0.08mg
4.61%
Selenium:1.75µg
2.5%
Vitamin B12:0.08µg
1.32%
Source:My Recipes