Tabbouleh

On January 14, 2014 by Tina Diep

Tabbouleh 682x1024 TabboulehI am a huge fan of tabbouleh. It is easy to make and a healthy vegan meal. I usually make a big portion of it and eat it for lunch over the course of a few days, stuffing the tabbouleh in a warm pita bread pocket or eating it as a side salad.

You can make variations to the recipe (such as substituting the bulgur with quinoa to make a gluten-free option, which is a big favorite of mine) or adjust the amount of ingredients as you please. I prefer to make tabbouleh that is heavier on the bulgur (or quinoa) and lighter on the parsley. I love to eat tabbouleh with hummus, tzatiki, pita bread and a green salad

tabbouleh ingredients 1024x1024 Tabbouleh

Tabbouleh1 150x150 Tabbouleh
Tabbouleh
Tabbouleh1 150x150 Tabbouleh
Serves 6
Print
151 calories
25 g
0 g
5 g
5 g
1 g
161 g
805 g
3 g
0 g
4 g
Nutrition Facts
Serving Size
161g
Servings
6
Amount Per Serving
Calories 151
Calories from Fat 46
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 805mg
34%
Total Carbohydrates 25g
8%
Dietary Fiber 7g
27%
Sugars 3g
Protein 5g
Vitamin A
43%
Vitamin C
67%
Calcium
6%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 1 cup bulgur (or quinoa), cooked as directed on the package
  2. • Lemon juice from ½ a lemon
  3. • 1 teaspoon of lemon zest
  4. • 2 tablespoons of extra virgin olive oil
  5. • 3/4 teaspoon of cracked pepper
  6. • 2 teaspoons of salt
  7. • 3.5 oz. (100 grams) flat leaf parsley, chopped
  8. • ½ English cucumber, cubed
  9. • 2 large ripe tomatoes, cubed (if in season) or 1 pint (340 grams) cherry tomatoes, quartered
  10. • 5 tablespoons fresh mint, chopped (optional)
  11. • 1/3 cup (75 ml) of red onion, diced
Instructions
  1. 1. Cook the bulgur in a pot with 2 cups of water and a pinch of salt, or as directed on the package. Let the bulgur cool down.
  2. 2. Whisk the lemon juice, lemon zest, olive oil, and salt and pepper together in a small bowl to make the dressing
  3. 3. Once the bulgur is cooled, mix in the lemon olive oil dressing and let it soak for at least 30 min. to 2 hours.
  4. 4. Toss the remaining ingredients together in a large bowl with the bulgur mix and serve as you please.
Notes
  1. I like to eat it with pita bread, hummus and tzatziki.
beta
calories
151
fat
5g
protein
5g
carbs
25g
more
DiepLicious http://dieplicious.com/
 

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