Tabbouleh Salad with Nuts

Vegetarian
Vegan
Dairy Free
Health score
35%
Tabbouleh Salad with Nuts
48 min.
6
183kcal

Suggestions

Ingredients

  • 0.8 cup bulgur 
  • 0.5  cucumber seedless peeled chopped
  • 0.5 cup freshly flat-leaf parsley chopped
  • teaspoon ground cumin 
  •  lemon zest juiced
  • 0.3 cup freshly mint leaves chopped
  • 0.3 cup olive oil extra-virgin
  •  plum tomatoes seeded chopped
  • servings salt 
  •  scallions chopped
  • handfuls slivered almonds 
  • cup water 

Equipment

  • bowl
  • frying pan
  • whisk
  • pot

Directions

  1. In a small pot add the water and bring to a boil over medium heat.
  2. Pour the bulgur into a bowl, douse it with the boiling water and let stand 15 minutes.
  3. Put the nuts in small skillet over low heat and lightly toast.
  4. Remove from the heat and let cool.
  5. In a salad bowl, combine the cumin, zest and juice of 1 lemon and whisk in the extra-virgin olive oil.
  6. Add the bulgur, herbs, scallions, tomatoes, cucumber and salt, to taste. Toss together, let stand a few minutes, adjust seasoning and toss again before serving.

Nutrition Facts

Calories183kcal
Protein6.28%
Fat59%
Carbs34.72%

Properties

Glycemic Index
27.33
Glycemic Load
5.12
Inflammation Score
-7
Nutrition Score
11.817391284134%

Flavonoids

Cyanidin
0.01mg
Epigallocatechin
0.01mg
Eriodictyol
0.58mg
Hesperetin
0.19mg
Naringenin
0.14mg
Apigenin
10.88mg
Luteolin
0.31mg
Isorhamnetin
0.01mg
Kaempferol
0.24mg
Myricetin
0.77mg
Quercetin
1mg

Nutrients percent of daily need

Calories:183.19kcal
9.16%
Fat:12.62g
19.42%
Saturated Fat:1.74g
10.9%
Carbohydrates:16.71g
5.57%
Net Carbohydrates:12.32g
4.48%
Sugar:1.37g
1.52%
Cholesterol:0mg
0%
Sodium:205.85mg
8.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.02g
6.04%
Vitamin K:111.87µg
106.54%
Manganese:0.64mg
31.94%
Vitamin C:14.89mg
18.05%
Fiber:4.39g
17.55%
Vitamin A:785.83IU
15.72%
Vitamin E:2.04mg
13.6%
Magnesium:42.64mg
10.66%
Iron:1.4mg
7.77%
Phosphorus:74.2mg
7.42%
Potassium:229.69mg
6.56%
Folate:24.87µg
6.22%
Vitamin B3:1.22mg
6.09%
Copper:0.12mg
5.8%
Vitamin B6:0.1mg
5.18%
Vitamin B1:0.07mg
4.61%
Zinc:0.56mg
3.76%
Calcium:37.51mg
3.75%
Vitamin B2:0.06mg
3.24%
Vitamin B5:0.31mg
3.06%