Tabbouleh

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
87%
Tabbouleh
45 min.
6
162kcal

Suggestions


Tabbouleh is a vibrant and refreshing salad that exemplifies the rich culinary traditions of the Middle East. Bursting with fresh herbs, crisp vegetables, and wholesome grains, this dish is not only a feast for the senses but also a powerhouse of nutrition. With a health score of 87, it's a fantastic choice for those seeking a light yet satisfying meal. Whether you're planning a cozy family dinner or a festive gathering, Tabbouleh serves as an excellent side dish, antipasti, or even a delightful snack. The combination of uncooked bulgur, fresh parsley, mint, and juicy tomatoes creates a harmonious blend of flavors and textures that will leave your taste buds truly satisfied.

Perfect for vegetarians and vegans, this dish is also dairy-free and incredibly healthy, making it suitable for a wide range of dietary preferences. With just 162 calories per serving, Tabbouleh allows you to indulge guilt-free while still packing a nutritious punch. Imagine biting into a spoonful of this colorful salad after marinating in zesty lemon juice and aromatic olive oil — it’s not just a dish, but an experience that transports you straight to sunny Mediterranean shores.

Ready in just 45 minutes, Tabbouleh is simple to prepare but rich in flavor and benefits. It’s a fantastic way to enjoy healthy ingredients, and with its vibrant hues and fresh scents, it’s bound to be a showstopper at any table. Dive into the world of Tabbouleh and enjoy a dish that’s as nourishing as it is delicious!

Ingredients

  • cup cracked wheat uncooked
  • cups cucumber diced seeded
  • 0.3 cup mint leaves fresh
  •  garlic clove minced
  • 0.3 cup juice of lemon fresh
  • tablespoons olive oil extra virgin extra-virgin
  • 0.8 cup onion diced
  • cups parsley fresh
  • 0.5 teaspoon salt 
  • cups tomatoes diced seeded

Equipment

  • food processor
  • bowl

Directions

  1. Place parsley and mint in a food processor; process until finely minced.
  2. Combine parsley mixture, cucumber, and remaining ingredients in a large bowl; toss well. Cover and marinate in refrigerator at least 4 hours.

Nutrition Facts

Calories162kcal
Protein11.43%
Fat32.23%
Carbs56.34%

Properties

Glycemic Index
23.67
Glycemic Load
1.45
Inflammation Score
-10
Nutrition Score
18.516521531603%

Flavonoids

Eriodictyol
1.24mg
Hesperetin
2.15mg
Naringenin
0.52mg
Apigenin
86.29mg
Luteolin
0.68mg
Isorhamnetin
1mg
Kaempferol
0.77mg
Myricetin
6.02mg
Quercetin
4.52mg

Nutrients percent of daily need

Calories:161.7kcal
8.09%
Fat:6.35g
9.77%
Saturated Fat:0.74g
4.6%
Carbohydrates:24.98g
8.33%
Net Carbohydrates:19.4g
7.06%
Sugar:3.45g
3.84%
Cholesterol:0mg
0%
Sodium:221.26mg
9.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.07g
10.14%
Vitamin K:666.01µg
634.3%
Vitamin C:68.9mg
83.52%
Vitamin A:3896.15IU
77.92%
Fiber:5.58g
22.32%
Folate:83.12µg
20.78%
Iron:3.71mg
20.59%
Potassium:546.65mg
15.62%
Phosphorus:131.07mg
13.11%
Manganese:0.21mg
10.57%
Magnesium:35.23mg
8.81%
Vitamin E:1.28mg
8.52%
Calcium:77.41mg
7.74%
Copper:0.14mg
6.91%
Vitamin B6:0.14mg
6.86%
Vitamin B1:0.08mg
5.43%
Vitamin B3:0.91mg
4.53%
Zinc:0.66mg
4.37%
Vitamin B2:0.07mg
4.28%
Vitamin B5:0.36mg
3.62%
Source:My Recipes