Tabbouleh Salad

Tabbouleh Salad

A Middle Eastern salad of bulghur wheat mixed with chopped tomatoes, onions, parsley, mint, olive oil, and lemon juice.

4 servings
Soaking 10 min
Preparation 10 min

Standing 10 min

190 calories per serving 


Ingredients

1/3 cup bulghur   45 g
2 bunches Italian parsley, fresh, finely chopped   200 g
32 leaves fresh mint, finely chopped   10 g
4 green onions/scallions, finely chopped   60 g
1 tomatoes, deseeded and diced   120 g
1 tbsp lemon juice, freshly squeezed   1/2 lemon
1/4 cup extra virgin olive oil   65 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

A food processor will be very useful to chop parsley and mint.

Don't be surprised if after trimming and discarding the stems, you keep less than half the original parsley.

Method

  1. Soak the bulghur 10 min in warm water, making sure it remains covered with the water until the end. Drain and put into a salad bowl.
  2. Wash, spin-dry, and finely chop the parsley and mint leaves discarding the larger stems. Add to the salad bowl along with the finely chopped green onions, then Toss.
  3. In a small bowl, whisk together the oil, lemon juice, and salt. Whisk the dressing until it is emulsified. Adjust the seasoning, pour into the salad bowl then toss well. Let stand 10 min.
  4. Dice the tomatoes discarding the seeds. Add to the salad, toss, and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (120g)

Amount

% DV*

* DV = Daily Value

Calories

190

Fat

15 g

23 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

35 mg

1 %

Carbohydrate

14 g

5 %

Fibre

4 g

14 %

Sugars

2 g

Protein

3 g

Vitamin A

70 %

Vitamin C

120 %

Calcium

8 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar
Low :
Sodium
Source of :
Calcium, Copper, Fibre, Niacin, Phosphorus, Vitamin B1, Vitamin B6, Zinc
Good source of :
Magnesium, Manganese, Potassium
Excellent source of :
Folacin, Iron, Vitamin A, Vitamin C, Vitamin E, Vitamin K

More info


This recipe is in the following categories: Tomatoes | Vegetables | First courses/Appetizers | Lunch box | Salads | Diabetes-friendly | Halal | High Iron | Kosher | Low Sodium | Vegan | Vegetarian | No Cook | Buffet | Middle Eastern

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