Tabbouleh, or Tabouli, is a popular middle eastern herb salad that is a perfect summer addition! Not only is it packed with vitamins, minerals and quality nutrition, but it is super flavorful. Tabbouleh can be enjoyed as a side, stuffed into a pita sandwich, or my favorite way, mixed into a green salad with grilled lamb or chicken!
Let's Make Tabbouleh!
For this recipe, it's as easy as chop, dice, toss. Starting with your fresh ingredients, chop fresh parsley and mint into small pieces. Next, dice the red onion, green bell pepper, tomato and cucumber. Your tabbouleh salad is almost done!
Toss all of your fresh produce in a large bowl with the remaining ingredients: bulgur wheat, a popular grain used in middle eastern cooking, olive oil, and lemon juice. Season to your taste with salt and pepper. An extra burst of flavor can be added by incorporating fresh lemon zest, if desired!
Eat The Rainbow: What nutritional benefits can you find in this colorful salad?
- Green cucumbers are fat free, sodium free, and a good source of vitamin C. Cucumbers add a crisp refreshing bite that is very friendly to your waistline, at just 10 calories per ½ cup.
- Green bell peppers similarly to cucumbers, are fat and sodium free, low in calories and a good source of vitamin C. Rolling in at just 25 calories for an entire medium pepper, these are definitely a great choice.
- Red tomatoes at just 25 calories per cup, are an excellent source of vitamin A and C, as well as a good source of vitamin K and potassium. Tomatoes are also fat free and sodium free.
- ‘Purple’ Red Onion adding a nice bite and burst of flavor, red onions have a mild flavor perfect for eating raw in a salad.
Adding Flavor With Herbs
Refreshing mint and parsley bring a big burst of flavor to this salad. Adding fresh, and dried, herbs to salads, soups, marinades and many other dishes adds flavor and virtually no calories. Fresh herbs can be purchased at your local grocery store, but are also easy to grow at home in the ground, or in pots on your porch. For a small price you can have fresh herbs all spring and summer long!
Refreshing Tabbouleh Salad
by Caitilin Perez, RDN
2 tbsp lemon juice
1 tbsp olive oil
¼ tsp salt
¼ tsp black pepper
½ c coarse bulgur wheat, cooked
½ c tomato, diced and deseeded
½ c cucumber, diced
¼ c green pepper, diced
¼ c red onion, diced
2 tbsp mint, minced
2 c parsley, chopped
1) Chop parsley into small pieces and mince mint leaves.
2) Dice onion, green pepper, tomatoes and cucumber.
3) Toss all ingredients into a bowl and combine.
NOURISHING NUTRITION (per ½ cup serving)
Calorie: 70 Fat (g): 3 Sodium (mg): 130 Protein (g): 2 Carbs (g): 10