Tabbouleh

Vegetarian
Health score
43%
Tabbouleh
35 min.
6
202kcal

Suggestions


Tabbouleh is a vibrant and refreshing dish that embodies the essence of Mediterranean cuisine. This vegetarian delight is not only a feast for the eyes but also a wholesome addition to any meal. With its bright colors and fresh flavors, it serves as a perfect side dish, antipasti, or even a light snack. The combination of fluffy bulgur, protein-packed chickpeas, and a medley of crisp vegetables creates a satisfying texture that will leave your taste buds dancing.

What makes this tabbouleh truly special is the burst of freshness from the herbs and vegetables. The chopped parsley and mint lend a fragrant aroma, while the juicy grape tomatoes and crunchy cucumber add a delightful crunch. Tossed together with a zesty lemon dressing, this dish is not only delicious but also packed with nutrients, making it a guilt-free indulgence.

Ready in just 35 minutes, this recipe is perfect for busy weeknights or as a crowd-pleasing starter for gatherings. With only 202 calories per serving, you can enjoy a generous portion without compromising your health goals. Whether you’re serving it at a summer barbecue or enjoying it as a light lunch, this tabbouleh is sure to impress your family and friends. Dive into this colorful dish and savor the taste of the Mediterranean!

Ingredients

  • 1.5 cups water 
  • cup bulgur uncooked
  • 15 oz garbanzo beans rinsed drained canned (garbanzo beans)
  • 1.5 cups grape tomatoes cut in half
  • cup cucumber diced
  • 0.5 cup spring onion thinly sliced
  • 0.3 cup feta cheese crumbled
  • 0.3 cup parsley fresh chopped
  • tablespoons mint leaves fresh finely chopped
  • 0.5 teaspoon salt 
  • 0.3 cup juice of lemon fresh
  • tablespoon olive oil 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. In 2-quart saucepan, heat water to boiling over medium-high heat.
  2. Add bulgur; reduce heat. Cover; simmer 13 to 15 minutes or until water is absorbed.
  3. Transfer to large bowl; cool completely.
  4. Add chickpeas, tomatoes, cucumber, onions, cheese, parsley, mint and salt to bulgur; toss gently. In small bowl, stir lemon juice and oil with wire whisk.
  5. Pour over bulgur mixture; toss gently to coat.

Nutrition Facts

Calories202kcal
Protein15.7%
Fat25.44%
Carbs58.86%

Properties

Glycemic Index
38.56
Glycemic Load
9.59
Inflammation Score
-7
Nutrition Score
16.728260795707%

Flavonoids

Eriodictyol
1.01mg
Hesperetin
1.64mg
Naringenin
0.39mg
Apigenin
7.27mg
Luteolin
0.25mg
Kaempferol
0.2mg
Myricetin
0.55mg
Quercetin
1.15mg

Nutrients percent of daily need

Calories:201.51kcal
10.08%
Fat:6.01g
9.25%
Saturated Fat:1.66g
10.36%
Carbohydrates:31.29g
10.43%
Net Carbohydrates:22.81g
8.29%
Sugar:1.86g
2.07%
Cholesterol:7.42mg
2.47%
Sodium:498.91mg
21.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.35g
16.69%
Vitamin K:78.45µg
74.72%
Manganese:1.39mg
69.6%
Fiber:8.48g
33.92%
Vitamin B6:0.51mg
25.32%
Vitamin C:16.35mg
19.82%
Magnesium:71.62mg
17.9%
Phosphorus:175.42mg
17.54%
Vitamin A:809.44IU
16.19%
Copper:0.26mg
12.78%
Folate:49.71µg
12.43%
Iron:2.09mg
11.59%
Potassium:382.81mg
10.94%
Calcium:98.06mg
9.81%
Zinc:1.38mg
9.19%
Vitamin B3:1.72mg
8.61%
Vitamin B1:0.12mg
8.1%
Vitamin B2:0.14mg
8.02%
Vitamin B5:0.66mg
6.61%
Selenium:3.29µg
4.7%
Vitamin E:0.66mg
4.39%
Vitamin B12:0.14µg
2.35%