Tabbouleh

Tabbouleh is a fresh and vibrant Lebanese salad, traditionally made with parsley, bulgur, and tomatoes, perfect for a light breakfast. This refreshing dish bursts with flavors and is packed with nutrients, making it an ideal way to start your day.

Ingredients

• Fine bulgur wheat - 50 grams
• Fresh parsley, finely chopped - 1 cup (about 30 grams)
• Fresh mint leaves, finely chopped - 1/4 cup (about 10 grams)
• Tomato, diced - 1 medium (about 150 grams)
• Cucumber, diced - 1 small (about 100 grams)
• Green onion, finely chopped - 2 stalks
• Lemon juice - 2 tablespoons (30 ml)
• Olive oil - 2 tablespoons (30 ml)
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the bulgur wheat under cold water and then soak it in warm water for about 10 minutes until it softens. Drain any excess water.
2. In a large bowl, combine the chopped parsley, mint, diced tomato, cucumber, and green onion.
3. Add the soaked bulgur to the vegetable mixture.
4. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
5. Pour the dressing over the tabbouleh mixture and toss gently to combine all ingredients evenly.
6. Taste and adjust seasoning if necessary. Serve chilled or at room temperature.

Nutrition

• Calories: 180
• Protein: 4 g
• Carbs: 25 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 50 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins and minerals from fresh vegetables and herbs.
• High in fiber, which aids in digestion and promotes a feeling of fullness.

Tags