Tabbouleh-Style Bulgur

Vegetarian
Vegan
Dairy Free
Health score
48%
Tabbouleh-Style Bulgur
45 min.
6
92kcal

Suggestions


If you're looking for a refreshing and nutritious side dish or snack, look no further than this Tabbouleh-Style Bulgur. This vibrant and flavorful recipe is a twist on the classic Middle Eastern tabbouleh, offering a satisfying combination of wholesome ingredients that are perfect for any occasion. Whether you're serving it as a starter, antipasti, or simply a light snack, this dish is sure to impress.

With bulgur as the base, this dish is packed with fiber and provides a great source of plant-based protein. The addition of fresh cucumber, parsley, and tomato adds a burst of color and a refreshing crunch, making each bite feel like a celebration of summer. The zing of fresh lemon juice and the earthy warmth of ground cumin bring everything together in a perfect harmony of flavors.

Not only is this recipe vegetarian, vegan, and dairy-free, but it's also quick and easy to prepare. In just 45 minutes, you’ll have a delicious and healthy dish ready to serve. With only 92 calories per serving, it's a light and guilt-free option for anyone looking to eat clean without sacrificing flavor. Whether you're looking to try something new or simply enjoy a Mediterranean-inspired treat, this Tabbouleh-Style Bulgur is a must-try!

Ingredients

  • 0.8 cup bulgur uncooked
  • 0.8 cup cucumber peeled seeded chopped
  • 0.8 cup parsley fresh chopped
  •  spring onion thinly sliced
  • teaspoon ground cumin 
  • tablespoons juice of lemon fresh
  • tablespoon olive oil 
  • 0.5 teaspoon salt 
  • 0.8 cup tomatoes chopped
  • 1.5 cups water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring water and uncooked bulgur to a boil in a small saucepan. Cover, reduce heat, and cook 12 minutes.
  2. Drain; rinse with cold water.
  3. Drain.
  4. Combine bulgur, parsley, tomato, cucumber, lemon juice, olive oil, cumin, salt, and green onions in a large bowl; stir to combine.

Nutrition Facts

Calories92kcal
Protein11.29%
Fat25.38%
Carbs63.33%

Properties

Glycemic Index
28.17
Glycemic Load
5.1
Inflammation Score
-7
Nutrition Score
11.028260943682%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.2mg
Apigenin
16.16mg
Luteolin
0.08mg
Kaempferol
0.18mg
Myricetin
1.14mg
Quercetin
0.57mg

Nutrients percent of daily need

Calories:92.15kcal
4.61%
Fat:2.78g
4.28%
Saturated Fat:0.39g
2.43%
Carbohydrates:15.62g
5.21%
Net Carbohydrates:11.68g
4.25%
Sugar:1.08g
1.2%
Cholesterol:0mg
0%
Sodium:206.48mg
8.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.79g
5.57%
Vitamin K:135.7µg
129.24%
Manganese:0.6mg
29.87%
Vitamin C:15.77mg
19.12%
Vitamin A:844.9IU
16.9%
Fiber:3.94g
15.78%
Magnesium:39.41mg
9.85%
Iron:1.28mg
7.12%
Phosphorus:68.35mg
6.84%
Folate:24.84µg
6.21%
Potassium:202.26mg
5.78%
Vitamin B3:1.15mg
5.75%
Copper:0.11mg
5.46%
Vitamin B6:0.1mg
4.81%
Vitamin B1:0.06mg
4.31%
Vitamin E:0.55mg
3.66%
Zinc:0.52mg
3.46%
Calcium:28.87mg
2.89%
Vitamin B5:0.28mg
2.79%
Vitamin B2:0.04mg
2.37%
Source:My Recipes