Tabbouleh

Vegetarian
Vegan
Dairy Free
Very Healthy
Popular
Health score
64%
Tabbouleh
80 min.
6
219kcal

Suggestions


Welcome to a burst of Mediterranean freshness with our delightful Tabbouleh recipe! This vibrant salad is not only a feast for the eyes but also a celebration of healthy eating. Bursting with the crispness of parsley and mint, the juiciness of tomatoes, and zesty lemon flavors, Tabbouleh is a beloved dish among vegetarians and health aficionados alike. With a health score of 64, it's a nutritious addition to any meal.

Picture this: fluffy bulgur wheat soaked in fragrant stock, combined with fresh herbs and vegetables, all drizzled with high-quality extra virgin olive oil. It's a dish that brings the essence of summer to your table, making it perfect as a side dish, starter, or snack. What’s more, it’s a versatile recipe—whether you're hosting a dinner party or simply looking for a wholesome option for lunch, Tabbouleh fits the bill.

This recipe is not only packed with flavor but is also vegan, dairy-free, and very healthy. Its refreshing taste pairs beautifully with various dishes, enhancing any meal with its lightness and vibrant colors. Plus, it's easy to prepare, making it a go-to option for both novice cooks and culinary enthusiasts.

So, roll up your sleeves and join us on a culinary journey that celebrates fresh ingredients and wholesome flavors. Enjoy the process of making Tabbouleh as much as you will enjoy the final dish!

Ingredients

  • cups vegetable stock (for vegetarian option)
  • teaspoon salt 
  • cups bulgur wheat 
  • 0.5 cup olive oil extra virgin 
  •  lemon zest 
  •  plum tomatoes seeded chopped
  •  scallions chopped
  • cups parsley chopped
  • cup mint leaves fresh chopped

Equipment

  • bowl

Directions

  1. Place the bulgur in a medium sized bowl. Bring the stock or water and the teaspoon of salt to a boil, pour it over the bulgur.
  2. Let sit for 30 minutes to an hour.
  3. Combine bulgur with remaining ingredients: In a large bowl, add the olive oil, lemon juice, bulgur and mix well.
  4. Add in all the other ingredients and mix to combine.
  5. Let sit 30 minutes: Taste the tabbouleh, and add more salt, olive oil or more lemon juice to taste.
  6. Let marinate for at least 30 minutes before serving. Will keep chilled for several days.

Nutrition Facts

Calories219kcal
Protein12.18%
Fat17.46%
Carbs70.36%

Properties

Glycemic Index
32.33
Glycemic Load
13.86
Inflammation Score
-9
Nutrition Score
21.697826162629%

Flavonoids

Eriodictyol
2.32mg
Hesperetin
0.76mg
Naringenin
0.35mg
Apigenin
43.51mg
Luteolin
1.19mg
Kaempferol
0.4mg
Myricetin
3.04mg
Quercetin
0.78mg

Nutrients percent of daily need

Calories:219.31kcal
10.97%
Fat:4.57g
7.02%
Saturated Fat:0.67g
4.17%
Carbohydrates:41.41g
13.8%
Net Carbohydrates:30.68g
11.16%
Sugar:2.56g
2.85%
Cholesterol:0mg
0%
Sodium:725.79mg
31.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.17g
14.34%
Vitamin K:343.42µg
327.06%
Manganese:1.61mg
80.44%
Vitamin A:2645.71IU
52.91%
Vitamin C:39.4mg
47.75%
Fiber:10.74g
42.94%
Magnesium:99.33mg
24.83%
Phosphorus:171.2mg
17.12%
Iron:3.01mg
16.71%
Vitamin B3:3.11mg
15.56%
Folate:62.12µg
15.53%
Potassium:481.61mg
13.76%
Copper:0.25mg
12.34%
Vitamin B6:0.23mg
11.72%
Vitamin B1:0.15mg
10.28%
Zinc:1.31mg
8.72%
Calcium:73.16mg
7.32%
Vitamin E:1mg
6.68%
Vitamin B5:0.65mg
6.48%
Vitamin B2:0.11mg
6.34%
Selenium:1.13µg
1.62%