Tabbouleh

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Tabbouleh
30 min.
2
325kcal

Suggestions


Experience the vibrant and refreshing flavors of the Mediterranean with our delightful Tabbouleh recipe. This traditional dish, hailed for its bright colors and nutritional benefits, is perfect for those seeking a healthy and delicious side or starter. Packed with fresh herbs, crisp vegetables, and wholesome bulgur wheat, Tabbouleh is not only vegan and vegetarian-friendly but also a dairy-free delight that appeals to everyone.

With a health score of 100, this Tabbouleh recipe is a powerhouse of nutrients, offering a colorful array of ingredients that are low in calories yet rich in taste. Each bite bursts with the earthy essence of parsley and mint, complemented by the tangy zest of fresh lemon juice. It's an ideal choice for anyone looking to incorporate more wholesome, plant-based meals into their diet. Whether served as an antipasti, a side dish, or a light snack, this refreshing salad is as versatile as it is delicious.

Ready in just 30 minutes, our Tabbouleh is perfect for busy days or sunny picnics in the park. Its simplicity and ease of preparation make it a go-to recipe for gatherings or family dinners. So, grab your ingredients and let’s get started on creating a vibrant, healthy dish that will not only please your palate but also nourish your body.

Ingredients

  • 50 bulgur wheat 
  • 50 flat-leaf parsley chopped
  • 50 mint leaves chopped
  • 200 tomatoes diced ripe deseeded
  •  spring onion finely sliced
  •  juice of lemon 
  • tbsp olive oil 

Equipment

  • bowl
  • sieve

Directions

  1. Rinse the bulgur wheat in a sieve until the water runs clear.
  2. Drain well, then transfer to a bowl.
  3. Pour over 200ml boiling water, cover with cling film and leave to soak for 30 mins or so while you prepare the rest of the ingredients.
  4. Keeping the parsley in a bunch, chop the leaves roughly. Dont worry about the inclusion of some of the stalks; this all adds to the flavour. Now do the same with the mint.
  5. Put the chopped herbs in a large bowl and add the tomato and spring onion.
  6. Thoroughly drain the bulgur, then add to herb mix, along with lemon juice and olive oil.
  7. Mix thoroughly, season and serve.

Nutrition Facts

Calories325kcal
Protein6.98%
Fat57.58%
Carbs35.44%

Properties

Glycemic Index
74.5
Glycemic Load
8.3
Inflammation Score
-10
Nutrition Score
25.076956489812%

Flavonoids

Eriodictyol
8.46mg
Hesperetin
4.71mg
Naringenin
0.89mg
Apigenin
55.23mg
Luteolin
3.46mg
Kaempferol
0.71mg
Myricetin
3.84mg
Quercetin
2.63mg

Nutrients percent of daily need

Calories:324.7kcal
16.24%
Fat:22.04g
33.9%
Saturated Fat:3.09g
19.31%
Carbohydrates:30.52g
10.17%
Net Carbohydrates:21.41g
7.78%
Sugar:3.74g
4.16%
Cholesterol:0mg
0%
Sodium:34.45mg
1.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.01g
12.03%
Vitamin K:468.28µg
445.98%
Vitamin A:4183.61IU
83.67%
Vitamin C:64.09mg
77.68%
Manganese:1.24mg
62.03%
Fiber:9.11g
36.45%
Vitamin E:3.89mg
25.92%
Folate:102.77µg
25.69%
Iron:4.1mg
22.78%
Magnesium:89mg
22.25%
Potassium:685.59mg
19.59%
Copper:0.28mg
13.98%
Phosphorus:139.61mg
13.96%
Vitamin B3:2.73mg
13.67%
Calcium:128.07mg
12.81%
Vitamin B6:0.24mg
11.91%
Vitamin B1:0.15mg
10.03%
Vitamin B2:0.16mg
9.14%
Zinc:1.28mg
8.5%
Vitamin B5:0.57mg
5.68%
Selenium:0.72µg
1.03%