Tabbouleh Recipe

Looking for an easy Tabbouleh recipe? Learn how to make Tabbouleh using healthy ingredients.


Submitted by cmlwtcos

Makes 1 serving



Best when chilled Can be refrigerated up to 10 days or frozen up to 3 to 6 months. (Before freezing, remove tomatoes! Move to the fridge the night before. Add freshly chopped tomatoes when re-served.)

Recipe Ingredients for Tabbouleh

1 1/2 tsp olive oil
1 tbs Extra Virgin Olive Oil
.5 tsp ground clove
1 tsp fennel seed
0.33 cup dry bulgur wheat
1/2 raw red bell pepper
1/2 tomato
1/16 red onion
5 fresh basil leaves
2 cilantro sprig
5 tbsp mint leaves
2 tbs lemon juice
3/4 tsp salt
1 tsp pepper

Recipe Directions for Tabbouleh

  1. Bulgur wheat: Soak bulgur wheat in 1 cup of water at least 3 to 4 hours prior to preparing dish. Drain wheat and heat the wheat in a pot with a teaspoon of olive oil until you see a slight color change. Add ⅔ cup water, teaspoon salt, 4 cloves and fennel. Wait for a boil, and then reduce heat to a simmer and cook covered until all water has been absorbed. Remove cloves.

  2. Roasted Red Bell Pepper: Dice a pepper and toss in teaspoon of olive oil. Drain for 5 minutes and spread out on a sheet of foil. Sprinkle teaspoon of salt on top and cover with another sheet of foil. Heat in a toaster oven. Cook until you hear a sustained sizzling. Turn off heat and uncover. Broil until desired browning has occurred.

  3. In a medium sized bowl, combine wheat, bell pepper, tomato, onion, lemon juice, extra virgin olive oil and a few grinds of pepper.

  4. Stack the basil leaves with the largest at the bottom. Roll the stack inwards and cut at a diagonal. Repeat with cilantro and mint.

  5. Add herbs and toss together.

Categories

Middle Eastern

Nutrition Facts
Serving Size 267.4g
Amount Per Serving
Calories
413
Calories from Fat
203
% Daily Value*
Total Fat
22.6g
35%
Saturated Fat
3.3g
17%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
1780mg
74%
Potassium
790mg
23%
Total Carbohydrates
51.0g
17%
Dietary Fiber
15.9g
64%
Sugars
4.6g
Protein
9.3g
Vitamin A 96% Vitamin C 175%
Calcium 18% Iron 52%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • No cholesterol
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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