Tabouleh is a popular Middle Eastern salad that is a perfect blend of fresh herbs, vegetables, and bulgur wheat. This salad is light, refreshing, and bursting with flavor. It's easy to make, requires minimal ingredients, and is perfect for a healthy and nutritious meal. This recipe is perfect for anyone looking for a quick and easy meal that is delicious, healthy, and satisfying.
Ingredients
To make this delicious tabouleh salad, you will need the following ingredients:
1 cup bulgur wheat
2 cups chopped parsley
1 cup chopped fresh mint leaves
4 green onions, thinly sliced
2 medium tomatoes, diced
1/2 cup diced cucumber
1/4 cup fresh lemon juice
1/4 cup extra-virgin olive oil
Salt and pepper to taste
Instructions
Follow these simple instructions to make this delicious tabouleh salad: 1. Rinse the bulgur wheat in a fine-mesh strainer and place it in a large bowl. 2. Add 2 cups of boiling water to the bowl and stir to combine. 3. Cover the bowl with a lid or plastic wrap and let the bulgur wheat soak for about 20-30 minutes. 4. After the bulgur wheat has soaked, fluff it with a fork to separate the grains and remove any excess water. 5. Add the chopped parsley, fresh mint, green onions, diced tomatoes, and diced cucumber to the bowl with the bulgur wheat. 6. In a small bowl, whisk together the fresh lemon juice, extra-virgin olive oil, salt, and pepper. 7. Pour the dressing over the tabouleh salad and toss to combine. 8. Taste and adjust the seasoning as needed. 9. Serve chilled or at room temperature and enjoy!
Nutrition
This delicious tabouleh salad recipe is not just tasty but also good for you. Here is the nutritional breakdown for one serving of this salad:
Calories: 194
Protein: 5g
Fat: 9g
Carbohydrates: 25g
Fiber: 7g
Sugar: 3g
Benefits of the Ingredients
Each ingredient in this salad provides a unique set of nutrients and health benefits. Here are some of the benefits of the ingredients used in this recipe:
Bulgur Wheat
Bulgur wheat is a whole grain that is high in fiber, protein, and essential vitamins and minerals. It has been linked to a reduced risk of heart disease, diabetes, and certain types of cancer.
Parsley
Parsley is a nutrient-dense herb that is high in vitamins A, C, and K. It also contains antioxidants that help protect against oxidative stress and inflammation.
Mint
Mint is a refreshing herb that is known for its soothing properties. It can help relieve digestive issues, reduce inflammation, and improve brain function.
Green Onions
Green onions are a good source of vitamin K and vitamin C. They also contain antioxidants that help protect against cell damage and reduce the risk of chronic diseases.
Tomatoes
Tomatoes are rich in lycopene, a powerful antioxidant that has been linked to a reduced risk of heart disease and certain types of cancer. They are also high in vitamin C, potassium, and fiber.
Cucumber
Cucumbers are low in calories and high in water content, making them a great option for hydration. They are also rich in antioxidants and anti-inflammatory compounds that help protect against chronic diseases.
Lemon Juice
Lemon juice is high in vitamin C and antioxidants that help boost the immune system and protect against cell damage. It also aids in digestion and helps detoxify the body.
Olive Oil
Olive oil is a healthy fat that is rich in heart-healthy monounsaturated fatty acids. It has been linked to a reduced risk of heart disease, diabetes, and certain types of cancer.
Conclusion
This tabouleh salad recipe is a perfect blend of fresh herbs, vegetables, and bulgur wheat that is easy to make, requires minimal ingredients, and is perfect for a healthy and nutritious meal. It's a great option for anyone looking for a quick and easy meal that is delicious, healthy, and satisfying. Try this recipe today and enjoy the health benefits and delicious flavors of this Middle Eastern salad.