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Tabboule
Authentic Lebanese salad prepared with flat parsley and tomatoes and fine crushed brown borghol
What you need
- 1 bunch fresh flat leaf parsley
- 200 g tomatoes
- 1 onion
- 50 ml lemon juice
- 50 ml olive oil
- 50 ml borghol or bulgar wheat
- 1 tsp salt
- 1/2 tsp black pepper
Method
Discard the stems of the parsley. Finely chop the parsley leaves with a very sharp knife, don't pass the knife more than once over the parsley. Finely chop the tomatoes Finely chop a small onion.
Mix all in a bowl. Add the borghol. Add lemon juice, olive oil, salt and pepper
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Preparation 10 minutes Cook 1 minute Total 11 minutes -
Energy 509 kcal/serving Fat 10.2 g/serving Carbohydrates 22.23 g/serving Glycaemic Index 7 Glycaemic Load 1.67 
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Submitted by: ChefTony
Serving suggestion
Lettuce or vine leaves
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2132 | 471 | 10475 | 8350 |
| Energy (kcal) | 509 | 112 | 2500 | 2000 |
| Protein (g) | 3.63 | 0.80 | ||
| Carbohydrate (g) | 26.6 | 5.89 | 345 | 275 |
| Fat (g) | 45.9 | 10.2 | 95 | 70 |
| Fat (saturated) (g) | 6.20 | 1.37 | ||
| Fibre (g) | 5.10 | 1.13 | ||
| Sodium (mg) | 2348 | 519 | ||
| Salt (equivalent) (g) | 5.87 | 1.30 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 125 | 27.7 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.36 | 0.08 | 2 |
| Vitamin C (mg) | 71.2 | 15.8 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 6.58 | 1.46 | 10 |
| Zinc (mg) | 0.52 | 0.12 | 15 |
| Calcium (mg) | 45.1 | 9.98 | 800 |
| Folate (mcg) | 65.1 | 14.4 | 200 |
| Iron (mg) | 1.44 | 0.32 | 14 |
| Magnesium (mg) | 40.1 | 8.88 | 300 |
| Niacin (mg) | 1.53 | 0.34 | 18 |
| Pantothenic acid (mg) | 0.71 | 0.16 | 6 |
| Riboflavin (mg) | 0.13 | 0.03 | 1.6 |
| Phosphorous (mg) | 101 | 22.4 | 800 |
| Thiamin (mg) | 0.20 | 0.04 | 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 black pepper or unavailable
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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