Your Recipe

Tabbouleh

Ingredient Amount Calories
Lemon juice 61g 13kcal
Cucumber 301g 48kcal
Parsley 120g 43kcal
Bulgur dry 140g 479kcal
Tap water 360g 0kcal
Olive oil 54g 477kcal
Spearmint fresh 30g 13kcal
Onions, red, raw 40g 18kcal
Tomatoes, red, ripe, raw, year round average 246g 44kcal

Recipe Tags:

OMAD

Recipe Tags:

Salad

Recipe Instructions:

Ingredients:
• 1 cup bulgur wheat
• 1 1/2 cups boiling water
• 1/4 cup fresh lemon juice
• 1/4 cup extra virgin olive oil
• 2 cups chopped fresh parsley
• 1/2 cup chopped fresh mint
• 2 tomatoes, diced
• 1 cucumber, diced
• 1/4 cup finely chopped red onion
• Salt and pepper to taste
Instructions:
1. Place bulgur wheat in a large heatproof bowl. Pour boiling water over bulgur and cover tightly with plastic wrap. Let stand for 20-30 minutes until bulgur is tender and water is absorbed.
2. Fluff bulgur with a fork and let cool to room temperature.
3. In a small bowl, whisk together lemon juice and olive oil to make the dressing.
4. In a large bowl, combine cooked bulgur wheat, chopped parsley, chopped mint, diced tomatoes, diced cucumber, and finely chopped red onion.
5. Pour dressing over tabbouleh salad and toss gently to combine.
6. Season with salt and pepper to taste.
7. Chill tabbouleh salad in the refrigerator for at least 1 hour before serving to allow flavors to meld.

Nutrition Facts
Portion Size 225 g | ml
Amount Per Portion 189
792
kcal
kilojoules
% Daily Value *
Total Fat 9.7g 12%
Saturated Fat 1.4g 7%
Sodium 22mg 1%
Total Carbohydrate 24g 9%
Dietary Fiber 4.8g 17%
Sugar 2.8g
Protein 4.4g 9%
Vitamin D 0mcg 0%
Calcium 61mg 5%
Iron 2.7mg 15%
Potassium 424mg 9%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 114.078 mcg 13%
Thiamin [B1] 0.106 mg 9%
Riboflavin [B2] 0.079 mg 6%
Niacin [B3] 1.805 mg 11%
Pantothenic acid [B5] 0.516 mg 10%
Vitamin B6 0.163 mg 10%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 53.645 mcg 0%
Vitamin C 38.761 mg 43%
Vitamin D 0 mcg 0%
Vitamin E 1.712 mg 11%
Vitamin K 345.328 mcg 288%
Betaine 0.05 mg 0%
Choline 15.419 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 24.2 g 9%
Sugars 2.8 g 6%
Dietary fiber 4.8 g 17%
Carbohydrate 21.5 g 0%
Net carbs 21.4g
Aminoacids
Nutrient Amount DV
Alanine 0.172 g 0%
Arginine 0.197 g 0%
Aspartic acid 0.301 g 0%
Cysteine 0.077 g 0%
Glutamic acid 1.248 g 0%
Glycine 0.172 g 0%
Histidine 0.093 g 0%
Isoleucine 0.154 g 0%
Leucine 0.272 g 0%
Lysine 0.148 g 0%
Methionine 0.061 g 0%
Phenylalanine 0.193 g 0%
Proline 0.361 g 0%
Serine 0.19 g 0%
Threonine 0.134 g 0%
Tryptophan 0.061 g 0%
Tyrosine 0.116 g 0%
Valine 0.19 g 0%
Minerals
Nutrient Amount DV
Calcium 61.48 mg 5%
Copper 0.18 mg 20%
Fluoride 44.32 mcg 0%
Iron 2.73 mg 15%
Magnesium 64.39 mg 15%
Manganese 0.89 mg 39%
Phosphorus 110.03 mg 9%
Potassium 423.98 mg 9%
Selenium 0.75 mcg 1%
Sodium 22.47 mg 1%
Zinc 0.91 mg 8%
Other
Nutrient Amount DV
Water 185.667 g 0%
Ash 1.399 g 0%