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Tabbouleh
A traditional Middle-Eastern salad with a very refreshing taste.
What you need
- 125 g bulgar wheat
- 500 g ripe tomatoes, de-seeded and diced
- seasoning
- 1/2 tsp ground cinnamon
- 1/2 tsp ground allspice
- juice of 1 lemon
- 4 salad onions, trimmed and thinly sliced
- 250 g fresh flat leaf fresh flat leaf parsley, finely chopped
- 75 g fresh mint, finely chopped
- 150 ml extra virgin olive oil
- 2 little gem lettuces
Method
Soak the bulgar wheat in hot water and let it stand for 1 hour, until softened. Drain well.
Gently mix in all the other ingredients.
Chill until ready to serve.
Scoop up the tabbouleh with lettuce leaves.
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Preparation 35 minutes Waiting » 1 hour Stand 1 hour Total 1 hour, 35 minutes -
Energy 463 kcal/serving Fat 12.6 g/serving Carbohydrates 125.38 g/serving Glycaemic Index 37 Glycaemic Load 11.70 
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Submitted by: Daffs
Serving suggestion
Good accompaniment to barbecued food.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1940 | 694 | 10475 | 8350 |
| Energy (kcal) | 463 | 165 | 2500 | 2000 |
| Protein (g) | 7.25 | 2.59 | ||
| Carbohydrate (g) | 35.8 | 12.8 | 345 | 275 |
| Fat (g) | 35.2 | 12.6 | 95 | 70 |
| Fat (saturated) (g) | 4.78 | 1.71 | ||
| Fibre (g) | 10.0 | 3.58 | ||
| Sodium (mg) | 55.9 | 20.0 | ||
| Salt (equivalent) (g) | 0.14 | 0.05 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 412 | 147 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.28 | 0.10 | 2 |
| Vitamin C (mg) | 112 | 40.3 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 5.87 | 2.10 | 10 |
| Zinc (mg) | 1.51 | 0.54 | 15 |
| Calcium (mg) | 126 | 45.3 | 800 |
| Folate (mcg) | 138 | 49.6 | 200 |
| Iron (mg) | 5.83 | 2.09 | 14 |
| Magnesium (mg) | 101 | 36.4 | 300 |
| Niacin (mg) | 3.35 | 1.20 | 18 |
| Pantothenic acid (mg) | 0.91 | 0.32 | 6 |
| Riboflavin (mg) | 0.18 | 0.06 | 1.6 |
| Phosphorous (mg) | 170 | 60.9 | 800 |
| Thiamin (mg) | 0.21 | 0.08 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, fresh mint or unavailable little gem lettuces
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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