Tabbouleh III

Vegetarian
Vegan
Dairy Free
Popular
Health score
34%
Tabbouleh III
285 min.
8
119kcal

Suggestions


Welcome to the vibrant world of Tabbouleh III, a refreshing and nutritious dish that embodies the essence of Mediterranean cuisine! This delightful salad is not only a feast for the eyes with its colorful array of fresh ingredients, but it also offers a burst of flavors that will tantalize your taste buds. Perfect for any occasion, whether as a side dish, antipasti, or a light snack, Tabbouleh is a versatile addition to your culinary repertoire.

What makes Tabbouleh III truly special is its wholesome ingredients. The star of the show is bulgur, a nutritious whole grain that provides a hearty base, complemented by the crispness of cucumbers and the juiciness of ripe tomatoes. Fresh herbs like parsley and mint elevate the dish, infusing it with a fragrant aroma that transports you straight to a sun-drenched Mediterranean garden. With a zesty dressing of lemon juice and olive oil, this salad is not only refreshing but also packed with healthy fats and vibrant flavors.

As a vegetarian, vegan, and dairy-free option, Tabbouleh III is perfect for everyone, making it a popular choice at gatherings and potlucks. Plus, with just a little bit of prep time and a few hours of chilling in the fridge, you can create a dish that is both satisfying and nourishing. So, gather your ingredients and get ready to impress your friends and family with this classic Middle Eastern salad that is sure to become a favorite!

Ingredients

  • cup bulgur 
  •  cucumbers peeled chopped
  • 0.3 cup mint leaves fresh
  • cup parsley fresh chopped
  • cloves garlic minced
  •  green onions chopped
  • 0.5 cup juice of lemon 
  • 0.7 cup olive oil 
  • teaspoons salt 
  •  tomatoes seeded chopped

Equipment

  • bowl
  • mixing bowl

Directions

  1. Place cracked wheat in bowl and cover with 2 cups boiling water. Soak for 30 minutes; drain and squeeze out excess water.
  2. In a mixing bowl, combine the wheat, tomatoes, cucumbers, onions, garlic, parsley, mint, salt, lemon juice, and olive oil. Toss and refrigerate for at least 4 hours before serving. Toss again prior to serving.

Nutrition Facts

Calories119kcal
Protein10.91%
Fat29.26%
Carbs59.83%

Properties

Glycemic Index
24.25
Glycemic Load
5.62
Inflammation Score
-8
Nutrition Score
13.712173845457%

Flavonoids

Eriodictyol
1.32mg
Hesperetin
2.4mg
Naringenin
0.52mg
Apigenin
16.28mg
Luteolin
0.34mg
Kaempferol
0.22mg
Myricetin
1.19mg
Quercetin
0.85mg

Nutrients percent of daily need

Calories:119.46kcal
5.97%
Fat:4.17g
6.42%
Saturated Fat:0.58g
3.64%
Carbohydrates:19.2g
6.4%
Net Carbohydrates:14.34g
5.21%
Sugar:2.88g
3.2%
Cholesterol:0mg
0%
Sodium:594.07mg
25.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.5g
7%
Vitamin K:143.88µg
137.03%
Manganese:0.7mg
35.21%
Vitamin C:26.39mg
31.99%
Vitamin A:1197.13IU
23.94%
Fiber:4.86g
19.46%
Magnesium:50.13mg
12.53%
Potassium:368.08mg
10.52%
Folate:41.65µg
10.41%
Phosphorus:89.64mg
8.96%
Vitamin B6:0.17mg
8.39%
Copper:0.17mg
8.32%
Iron:1.4mg
7.8%
Vitamin B3:1.37mg
6.86%
Vitamin B1:0.1mg
6.49%
Vitamin E:0.91mg
6.04%
Vitamin B5:0.47mg
4.7%
Zinc:0.68mg
4.56%
Calcium:42.73mg
4.27%
Vitamin B2:0.07mg
3.95%
Source:Allrecipes