Tabbouleh Salad

23 Reviews
81% would make this recipe again

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

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Soaking : 10 min Preparation : 10 min Standing : 10 min
190 calories/serving

Ingredients

1/3 cup bulghur 45 g
2 bunches Italian parsley, fresh, finely chopped 200 g
32 leaves fresh mint, finely chopped 2 g
4 green onions/scallions, finely chopped
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] 0.2 g
ground pepper to taste [optional]

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

per 1 serving (120 g)

Amount

% Daily Value

Calories

190

Fat

15 g

23 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

30 mg

1 %

Carbohydrate

14 g

5 %

Fibre

3 g

14 %

Sugars

2 g

Net Carbs

11 g

Protein

3 g

Vitamin A

74 %

Vitamin C

119 %

Calcium

8 %

Iron

26 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

23 Reviews (21 with rating only) 81% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
Anonyme
october 20, 2021

Although it is a good mix of ingredients (perhaps slightly too oily), there seems to be something missing. I ended up adding more lemon juice and some balsamic vinegar, but still it tasted like something was missing!

Useful 2
CharlieTrotter
may 18, 2009 | I would make this recipe again

Delicious. Nothing is missing to me and friends who asked for the recipe...

Useful 1

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