Tabbouleh

I 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

2014-01-22 14:44:44

Serves 6

a healthy vegan dish

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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.

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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.

By DiepLicious

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calories

151

fat

5g

protein

5g

carbs

25g

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