Vegan Tabbouleh

Vegan Tabbouleh is a refreshing and nutritious salad that combines the bright flavors of parsley and mint with the hearty texture of bulgur wheat. Perfect for a light lunch, this dish is packed with vitamins and minerals while being entirely plant-based.

Ingredients

• Bulgur wheat - 1/2 cup (85 g)
• Water - 1 cup (240 ml)
• Fresh parsley - 1 cup, chopped (60 g)
• Fresh mint - 1/4 cup, chopped (15 g)
• Tomato - 1 medium, diced (120 g)
• Cucumber - 1/2 medium, diced (75 g)
• Red onion - 1/4 medium, finely chopped (30 g)
• Lemon juice - 2 tablespoons (30 ml)
• Olive oil - 1 tablespoon (15 ml)
• Salt - 1/2 teaspoon (3 g)
• Black pepper - 1/4 teaspoon (1 g)

Steps

1. Rinse the bulgur wheat under cold water and then place it in a small pot with 1 cup of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 12-15 minutes until the water is absorbed and the bulgur is tender.
2. Once cooked, remove from heat and let it sit covered for 5 minutes. Fluff with a fork and allow to cool.
3. In a large mixing bowl, combine the chopped parsley, mint, diced tomato, diced cucumber, and finely chopped red onion.
4. In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to create the dressing.
5. Add the cooled bulgur to the vegetable mixture and pour the dressing over. Mix well to combine all ingredients thoroughly.
6. Serve immediately or refrigerate for 30 minutes to let the flavors meld before serving.

Nutrition

• Calories: 180
• Protein: 5 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.3 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in antioxidants from fresh herbs and vegetables.

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