Tabbouleh

Tabbouleh is a vibrant and refreshing vegetarian salad that brings together the flavors of fresh herbs, bulgur, and vegetables, making it a perfect light dish. This Greek-inspired version highlights the richness of Mediterranean ingredients, offering a healthy and delicious option for any meal.

Ingredients

• Bulgur wheat - 100 grams
• Water - 250 milliliters
• Fresh parsley - 50 grams, finely chopped
• Fresh mint leaves - 20 grams, finely chopped
• Tomato - 1 medium, diced
• Cucumber - 1 small, diced
• Red onion - 1 small, finely chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the bulgur wheat under cold water and place it in a bowl.
2. In a saucepan, bring 250 milliliters of water to a boil, then pour it over the bulgur. Cover and let it sit for about 15 minutes until the bulgur absorbs the water and becomes tender.
3. While the bulgur is resting, prepare the vegetables. Finely chop the parsley and mint, dice the tomato and cucumber, and finely chop the red onion.
4. Once the bulgur is ready, fluff it with a fork and let it cool slightly.
5. In a large mixing bowl, combine the cooled bulgur, chopped herbs, diced tomato, cucumber, and onion.
6. Drizzle with olive oil and lemon juice, then season with salt and black pepper. Toss everything together until well mixed.
7. Taste and adjust seasoning if needed, then serve immediately or chill in the refrigerator for 30 minutes to enhance the flavors.

Nutrition

• Calories: 220
• Protein: 6 g
• Carbs: 36 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.25 L

Health Benefits

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

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