Tabbouleh
SuperfoodExceptional nutritional value
Lebanese salad of parsley, mint, fine bulgur, tomato and lemon.
Tabbouleh is a Lebanese salad of finely chopped parsley and mint with soaked fine bulgur, tomato and green onion, dressed with lemon juice and olive oil. It is a light side and a source of fiber; the parsley makes it very rich in vitamin K and a good source of vitamin C, and almost all of the fat is olive oil. Serve it with grilled fish, chicken or hummus to make a full meal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.2g | 3.9% |
| Fat | 7.3g | 10.4% |
| Carbs | 10g | 3.3% |
| Simple Sugars | 3.5g | Estimate |
| Complex Carbs | 4g | Estimate |
| Fiber | 2.5g | 10.0% |
| Water | 79g | 3.2% |
| Calories | 109 | 4.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.02 | g | 5.1% |
| Monounsaturated | 5.13 | g | 20.5% |
| Polyunsaturated | 0.85 | g | 6.5% |
| Omega-3 | 0.255 | g | Estimate |
| Omega-6 | 0.595 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 34.4 | mg |
| Vitamin E | 1.38 | mg |
| Selenium | 0.26 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 103 | mcg | 11.4% |
| vitamin B1 | 0.057 | mg | 4.8% |
| vitamin B2 | 0.045 | mg | 3.5% |
| vitamin B3 | 0.976 | mg | 6.1% |
| vitamin B6 | 0.088 | mg | 5.2% |
| vitamin B9 | 44 | mcg | 11.0% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 34.4 | mg | 38.2% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 1.38 | mg | 9.2% |
| vitamin K | 326 | mcg | 271.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 42.3 | mg | 4.2% |
| iron | 1.91 | mg | 10.6% |
| magnesium | 31.1 | mg | 7.8% |
| phosphorus | 50.3 | mg | 7.2% |
| potassium | 263 | mg | 10.1% |
| sodium | 234 | mg | 10.2% |
| zinc | 0.486 | mg | 4.4% |
| copper | 0.092 | mg | 10.2% |
| manganese | 0.386 | mg | 16.8% |
| selenium | 0.262 | mcg | 0.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 46 | mg | 6.6% | 85% |
| Isoleucine | 75 | mg | 5.4% | 74% |
| Leucine | 133 | mg | 4.9% | 64% |
| Lysine limiting | 83 | mg | 4.0% | 51% |
| Methionine | 62 | mg | 5.9% | 80% |
| Phenylalanine | 155 | mg | 8.9% | 112% |
| Threonine | 71 | mg | 6.8% | 84% |
| Tryptophan | 31 | mg | 11.1% | 139% |
| Valine | 96 | mg | 5.3% | 71% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Fine bulgur 70 g
- Flat-leaf parsley 3 large bunches (150 g leaves)
- Fresh mint leaves 20 g
- Tomatoes 3 medium (300 g)
- Green onions 4 (40 g)
- Lemon juice 60 ml
- Extra-virgin olive oil 60 ml
- Salt 3/4 tsp
- Black pepper to taste
Instructions
- 1
Rinse the bulgur, cover it with 100 ml of cold water and leave it for 15-20 minutes until the water is absorbed and the grains are tender.
- 2
Wash the parsley and mint and dry them thoroughly in a salad spinner or with a towel.
- 3
Remove the thick parsley stems, then chop the parsley and mint finely with a sharp knife.
- 4
Finely dice the tomatoes and thinly slice the green onions.
- 5
Fluff the bulgur with a fork.
- 6
Combine the herbs, tomatoes, green onions and bulgur in a large bowl.
- 7
Toss with the lemon juice, olive oil, salt and pepper, and serve soon so the parsley stays bright.