Tabbouleh Salad

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
59%
Tabbouleh Salad
190 min.
8
160kcal

Suggestions


Welcome to the vibrant world of Middle Eastern flavors with this delightful Tabbouleh Salad! Perfectly refreshing and packed with a medley of fresh herbs, this dish is not only a feast for the eyes but also a nourishing addition to any meal. Known for its lightness and zesty notes, Tabbouleh is a fantastic choice for those seeking a healthy yet satisfying side dish.

The key ingredients—bulgur wheat, parsley, and mint—combine harmoniously to create a salad that's bursting with nutritional value and flavor. With each bite, you'll experience the bright freshness of parsley and the aromatic touch of mint, complemented by the tangy zest of lemon juice and the richness of extra-virgin olive oil. This recipe, being vegan, vegetarian, and dairy-free, makes the Tabbouleh Salad an inclusive dish that everyone can enjoy, whether it's served as a starter, a side, or even a light snack.

Prepare to indulge in a salad that not only tantalizes the taste buds but also supports a healthy lifestyle, featuring a balanced caloric profile. With its low-calorie count and a blend of vitamins and minerals from the fresh ingredients, Tabbouleh is undoubtedly a very healthy option. Take the time to let the flavors meld together, as a little patience results in a genuinely delicious dish that's worth the wait! So grab your ingredients and get ready to impress your friends and family with this beautifully refreshing salad!

Ingredients

  • teaspoon pepper black freshly ground
  • ounces bulgur wheat uncooked
  • cups flat-leaf parsley fresh chopped
  • 0.3 cup mint leaves fresh chopped
  • 0.8 cup green onions diagonally sliced
  • 0.5 teaspoon ground cumin 
  • teaspoon kosher salt 
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra-virgin
  • cup tomatoes diced seeded
  • 2.5 cups water boiling

Equipment

  • bowl

Directions

  1. Combine 2 1/2 cups boiling water and bulgur in a large bowl; cover and let stand for 1 hour.
  2. Add parsley and the remaining ingredients to bulgur; toss well. Cover and chill at least 2 hours.

Nutrition Facts

Calories160kcal
Protein10.32%
Fat30.97%
Carbs58.71%

Properties

Glycemic Index
23.25
Glycemic Load
8.18
Inflammation Score
-9
Nutrition Score
15.405217476513%

Flavonoids

Eriodictyol
0.98mg
Hesperetin
1.77mg
Naringenin
0.28mg
Apigenin
32.4mg
Luteolin
0.35mg
Kaempferol
0.37mg
Myricetin
2.25mg
Quercetin
1.19mg

Nutrients percent of daily need

Calories:159.67kcal
7.98%
Fat:5.88g
9.04%
Saturated Fat:0.83g
5.2%
Carbohydrates:25.07g
8.36%
Net Carbohydrates:18.7g
6.8%
Sugar:1.24g
1.38%
Cholesterol:0mg
0%
Sodium:310.95mg
13.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.41g
8.81%
Vitamin K:270.99µg
258.09%
Manganese:0.98mg
48.95%
Vitamin C:29.07mg
35.24%
Vitamin A:1578.13IU
31.56%
Fiber:6.37g
25.49%
Magnesium:61.35mg
15.34%
Iron:2.04mg
11.31%
Folate:43.16µg
10.79%
Phosphorus:104.63mg
10.46%
Vitamin B3:1.85mg
9.24%
Potassium:294.61mg
8.42%
Copper:0.16mg
7.95%
Vitamin E:1.06mg
7.08%
Vitamin B6:0.14mg
6.97%
Vitamin B1:0.1mg
6.38%
Zinc:0.81mg
5.43%
Calcium:48.05mg
4.8%
Vitamin B5:0.4mg
4.03%
Vitamin B2:0.06mg
3.8%
Selenium:0.75µg
1.08%
Source:My Recipes