Tabbouleh

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
86%
Tabbouleh
195 min.
6
192kcal

Suggestions

Ingredients

  • cup bulgur wheat (fine-medium grind)
  • cups hothouse cucumber diced halved seeded
  • cups flat-leaf parsley fresh finely chopped
  • 0.5 cup mint leaves fresh finely chopped
  • cup green onions finely chopped
  • 0.5 teaspoon ground cumin 
  •  juice of lemon juiced
  • servings kosher salt and pepper black freshly ground
  • 0.3 cup olive oil extra-virgin
  • cups tomatoes ripe seeded chopped
  • cups water hot

Equipment

  • bowl
  • mixing bowl
  • sieve
  • plastic wrap
  • wooden spoon

Directions

  1. Put the bulgur in a large bowl and pour in the hot water. Cover with a dish or plastic wrap and let stand for about 30 to 45 minutes to rehydrate.
  2. Drain in a strainer, pressing with the back of a wooden spoon to squeeze out as much water as possible.
  3. In a mixing bowl, combine the tomatoes, onions, cucumber, parsley, and mint. Toss the salad well to incorporate the ingredients; season with cumin, salt and pepper.
  4. Add the bulgur; moisten with the lemon juice and olive oil. Fold everything together to incorporate the ingredients. The flavor will improve if the tabbouleh sits for a few hours.
  5. Serve at room temperature.

Nutrition Facts

Calories192kcal
Protein9.15%
Fat42.99%
Carbs47.86%

Properties

Glycemic Index
33.5
Glycemic Load
7.38
Inflammation Score
-9
Nutrition Score
18.356086855349%

Flavonoids

Eriodictyol
1.65mg
Hesperetin
1.83mg
Naringenin
0.48mg
Apigenin
43.3mg
Luteolin
0.7mg
Kaempferol
0.57mg
Myricetin
3.03mg
Quercetin
2.16mg

Nutrients percent of daily need

Calories:191.85kcal
9.59%
Fat:9.77g
15.03%
Saturated Fat:1.36g
8.53%
Carbohydrates:24.47g
8.16%
Net Carbohydrates:17.83g
6.48%
Sugar:2.83g
3.14%
Cholesterol:0mg
0%
Sodium:26.89mg
1.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.68g
9.36%
Vitamin K:375.65µg
357.76%
Vitamin C:43.03mg
52.16%
Vitamin A:2461.27IU
49.23%
Manganese:0.92mg
46.12%
Fiber:6.64g
26.57%
Magnesium:67.55mg
16.89%
Folate:67.33µg
16.83%
Iron:2.66mg
14.79%
Potassium:466.51mg
13.33%
Vitamin E:1.85mg
12.37%
Phosphorus:113.52mg
11.35%
Copper:0.21mg
10.6%
Vitamin B3:1.94mg
9.68%
Vitamin B6:0.18mg
9.04%
Vitamin B1:0.12mg
7.95%
Calcium:73.1mg
7.31%
Zinc:0.95mg
6.35%
Vitamin B2:0.09mg
5.44%
Vitamin B5:0.51mg
5.14%
Selenium:0.72µg
1.04%