Tabbouleh

Tabbouleh is a traditional Middle Eastern salad that offers a delicious combination of flavors and nutrients, perfect for those looking to enjoy a healthy meal. It’s made with Tabbouleh Ingredients and Calorie such as bulgur wheat, fresh tomatoes, cucumbers, parsley, mint, green onions, and a zesty lemon dressing, all topped off with a drizzle of olive oil. This delightful mix not only tastes refreshing but is also packed with vitamins, minerals, and fiber. With just around 491 calories for the entire salad.

Whether you’re enjoying it as a main course or a side dish, the Tabbouleh Ingredients and Calorie make it an excellent choice for health-conscious individuals looking for a satisfying meal.

Tabbouleh Ingredients and Calorie

1. Bulgur Wheat (1 cup cooked / 182g):
   • Calories: ~151 calories
   • Protein: 5.6g
   • Fat: 0.4g
   • Carbohydrates: 33.8g
   • Fiber: 8.2g
2. Tomatoes (1 cup diced / 180g):
   • Calories: ~32 calories
   • Protein: 1.6g
   • Fat: 0.4g
   • Carbohydrates: 7g
   • Fiber: 2.2g
3. Cucumber (1 cup diced / 119g):
   • Calories: ~16 calories
   • Protein: 0.7g
   • Fat: 0.1g
   • Carbohydrates: 4g
   • Fiber: 0.5g
4. Fresh Parsley (1 cup chopped / 60g):
   • Calories: ~22 calories
   • Protein: 2g
   • Fat: 0.4g
   • Carbohydrates: 4g
   • Fiber: 2g
5. Fresh Mint (1/4 cup chopped / 15g):
   • Calories: ~10 calories
   • Protein: 0.5g
   • Fat: 0.1g
   • Carbohydrates: 2g
   • Fiber: 1g
6. Green Onions (1/4 cup chopped / 25g):
   • Calories: ~8 calories
   • Protein: 0.5g
   • Fat: 0g
   • Carbohydrates: 1.7g
   • Fiber: 0.6g
7. Lemon Juice (1/4 cup / 60ml):
   • Calories: ~13 calories
   • Protein: 0.2g
   • Fat: 0g
   • Carbohydrates: 4.2g
   • Fiber: 0.4g
8. Olive Oil (2 tablespoons / 30ml):
   • Calories: ~238 calories
   • Protein: 0g
   • Fat: 27g
   • Carbohydrates: 0g
   • Fiber: 0g
9. Salt (1/2 teaspoon / 3g):
   • Calories: 0 calories
   • Protein: 0g
   • Fat: 0g
   • Carbohydrates: 0g
   • Fiber: 0g
10. Ground Black Pepper (1/4 teaspoon / 0.5g):
    • Calories: ~1 calorie
    • Protein: 0g
    • Fat: 0g
    • Carbohydrates: 0.3g
    • Fiber: 0.1g

Total Approximate Calories:

~491 calories for the entire Tabbouleh salad (serving size not specified).

Instructions:

1: Prepare the Bulgur Wheat

1. Cook bulgur wheat according to package instructions. Typically, this involves boiling water, adding the bulgur, covering, and letting it steam until all the water is absorbed (about 10–12 minutes). Fluff it with a fork once it’s done, and set aside to cool.

2: Prepare the Vegetables and Herbs

1. Dice the tomatoes and cucumber into small pieces.
2. Chop the parsley and fresh mint finely.
3. Slice the green onions into thin rounds.

3: Combine the Ingredients

1. In a large mixing bowl, combine the cooled bulgur wheat, tomatoes, cucumber, fresh parsley, fresh mint, and green onions.

4: Add Lemon and Olive Oil

1. Drizzle the olive oil and lemon juice over the salad.
2. Add salt and ground black pepper to taste.

5: Toss and Serve

1. Gently toss everything together to combine, ensuring the bulgur wheat and vegetables are well-coated with the olive oil and lemon dressing.

6: Chill (Optional)

1. For the best flavor, let the tabbouleh salad sit in the fridge for about 30 minutes to allow the flavors to meld together.

7: Serve

1. Serve immediately as a refreshing side dish or light meal. It pairs well with grilled meats, falafel, or as part of a Mediterranean platter.

Tips:

• Adjust the amount of lemon juice and olive oil to suit your taste preferences for a tangier or richer flavor.
• You can also add some chopped red onion for extra crunch and flavor.
• For a more traditional touch, try adding a pinch of allspice or cinnamon to the mix.

Enjoy this fresh, nutritious Tabbouleh Salad, perfect for a light meal or a healthy side dish!

Tabbouleh is a delicious and nutritious addition to any meal plan, offering a refreshing blend of flavors with wholesome ingredients that are low in calories. Whether you’re looking to enjoy a light lunch or a healthy side dish, Tabbouleh is a great option. For more healthy recipes, nutrition tips, and diet-friendly meal ideas, be sure to visit our other pages on the U Calorie website. Explore our wide range of delicious, calorie-counted dishes tailored to your dietary need.