Recipes · Lebanese · Salads
Tabbouleh (Parsley and Bulgur Salad)
One serving has 241 kcal and 6 g protein, and at least a fifth of a woman's daily need of vitamin K (1872%), vitamin C (201%), vitamin A (66%), folate (46%), manganese (43%) and iron (42%). Ready in 25 minutes.
- Preparation: 25 min
- Makes: 1 serving (226 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 100 g Parsley, fresh
- 15 g Bulgur
- 60 g Tomatoes, raw
- 15 g Scallions, raw
- 5 g Mint, fresh
- 15 g Lemon juice
- 15 g Olive oil
- 0.6 g Salt
Method
- Soak the bulgur in a little cold water for 15 minutes until just softened, then drain very well.
- Finely chop the parsley, tomato, scallions and mint; tabbouleh is mostly herbs, with only a little grain.
- Combine the chopped herbs and vegetables with the soaked bulgur in a large bowl.
- Whisk the lemon juice, olive oil and salt together, pour over the salad, and toss well just before serving so the parsley stays bright.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 241 kcal | 11% |
| Carbohydrates | 22.6 g | |
| Water | 177 mL | |
| Fiber | 6.7 g | 23% |
| Protein | 5.8 g | 12% |
| Tryptophan | 0.08 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.22 g | |
| Leucine | 0.37 g | |
| Lysine | 0.27 g | |
| Methionine | 0.08 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.27 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.29 g | |
| Histidine | 0.12 g | |
| Fat | 16.2 g | |
| Monounsaturated | 11.3 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 171 mg | 17% |
| Copper | 0.26 mg | 29% |
| Iron | 7.6 mg | 42% |
| Magnesium | 88.3 mg | 28% |
| Manganese | 0.77 mg | 43% |
| Phosphorus | 127 mg | 18% |
| Potassium | 838 mg | 18% |
| Selenium | 0.55 µg | 1% |
| Sodium | 298 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 2.6 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.65 mg | 13% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 183 µg | 46% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 22.7 mg | 5% |
| Vitamin A | 464 µg | 66% |
| Vitamin C | 151 mg | 201% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 1,685 µg | 1872% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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