Tabbouleh

Vegetarian
Vegan
Dairy Free
Health score
52%
Tabbouleh
20 min.
4
451kcal

Suggestions


Looking for a refreshing and vibrant dish that's perfect for any occasion? Look no further than this delightful Tabbouleh recipe! Bursting with fresh flavors and vibrant colors, this Middle Eastern classic is not only a visual feast but also a nutritious addition to your meal repertoire.

With a hearty base of couscous, it's intermingled with the crispness of vine-ripened tomatoes, crunchy cucumber, and the sharp zing of spring onions, creating a symphony of textures and flavors. The generous addition of fresh parsley brings a vibrant green vitality, while the luscious lemon zest and juice elevate the dish with a zesty brightness. Enhanced by a drizzle of high-quality olive oil and a hint of garlic, this Tabbouleh is an explosion of freshness in every bite!

This versatile dish is perfect as a side, antipasti, or snack, making it a fantastic choice for gatherings, picnics, or simply as a healthy addition to your daily meals. Plus, it's completely vegetarian and vegan-friendly, ensuring it can cater to a variety of dietary preferences. In just 20 minutes, you can whip up this wholesome dish that serves four, making it an ideal choice for family meals or entertaining guests. Get ready to impress your palate and those around you with this delicious Tabbouleh!

Ingredients

  • 250 couscous 
  •  vine ripened tomato 
  • servings cucumber 
  • bunch spring onion sliced
  • 40 parsley fresh
  • servings lemon zest grated
  • tbsp olive oil 
  • tbsp juice of lemon 
  •  garlic clove crushed

Equipment

  • bowl
  • whisk

Directions

  1. Put the couscous into a large bowl.
  2. Pour over the boiling water or stock and stir. Cover with a plate or cling film and leave to stand for 5 mins until all the liquid has been absorbed. Separate the grains by roughing them up with a fork.
  3. Finely dice the vine-ripened tomatoes and the cucumber. Slice the spring onions and finely chop the parsley, then add everything to the couscous with the grated zest of a lemon.
  4. Whisk the olive oil, lemon juice and the garlic with plenty of seasoning and drizzle over the couscous. Toss well and serve with some grilled fish, meat or chicken.

Nutrition Facts

Calories451kcal
Protein8.41%
Fat43.11%
Carbs48.48%

Properties

Glycemic Index
53
Glycemic Load
30.94
Inflammation Score
-9
Nutrition Score
17.287391309505%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.94mg
Apigenin
21.56mg
Luteolin
0.13mg
Kaempferol
0.34mg
Myricetin
1.66mg
Quercetin
1.42mg

Nutrients percent of daily need

Calories:451.28kcal
22.56%
Fat:21.76g
33.48%
Saturated Fat:3.02g
18.9%
Carbohydrates:55.07g
18.36%
Net Carbohydrates:49.92g
18.15%
Sugar:3.68g
4.09%
Cholesterol:0mg
0%
Sodium:19.61mg
0.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.55g
19.09%
Vitamin K:198.86µg
189.39%
Vitamin C:34.71mg
42.07%
Vitamin A:1928.15IU
38.56%
Manganese:0.67mg
33.37%
Vitamin E:3.81mg
25.39%
Fiber:5.15g
20.61%
Vitamin B3:3.09mg
15.44%
Phosphorus:145.77mg
14.58%
Potassium:479.84mg
13.71%
Folate:51.68µg
12.92%
Copper:0.25mg
12.56%
Magnesium:48.02mg
12%
Vitamin B1:0.16mg
10.87%
Iron:1.86mg
10.31%
Vitamin B6:0.19mg
9.67%
Vitamin B5:0.95mg
9.48%
Zinc:0.87mg
5.82%
Vitamin B2:0.09mg
5.24%
Calcium:47.85mg
4.78%