Tabbouleh is a vibrant Middle Eastern salad renowned for its refreshing flavors and nutritious ingredients. Originating from the Levant region, it has a rich history dating back centuries. Traditionally, it consists of finely chopped parsley, tomatoes, onions, and mint, combined with soaked bulgur wheat. The salad is dressed with a zesty mixture of olive oil, lemon juice, salt, and pepper, creating a harmonious balance of tangy and herbaceous flavors. Tabbouleh is not only delicious but also packed with vitamins, minerals, and fiber, making it a wholesome addition to any meal. Its popularity has spread globally, becoming a beloved dish enjoyed by people worldwide for its simplicity and versatility.

Ingredients:

- 1 bunch of fresh parsley, finely chopped

- 2 medium tomatoes, diced

- 1/2 cup finely chopped onion

- 1/4 cup chopped fresh mint leaves

- 1/2 cup bulgur wheat, soaked in water and drained

- 3 tablespoons olive oil

- 2 tablespoons lemon juice

- Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chopped parsley, diced tomatoes, chopped onion, chopped mint leaves, and soaked bulgur wheat.

2. In a separate small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.

3. Pour the dressing over the salad ingredients and toss until well combined.

4. Taste and adjust seasoning if necessary.

5. Chill the tabbouleh in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.

6. Serve chilled and enjoy!

This recipe is easy to follow and perfect for those looking to make a delicious tabbouleh salad at home.

Nutrition Value:

1. Fresh parsley, finely chopped:

  - Calories: Approximately 22 kcal per 1 cup (chopped)

  - Carbohydrates: About 4.4 grams per 1 cup

  - Protein: Roughly 1.8 grams per 1 cup

  - Fat: Less than 0.5 grams per 1 cup

  - Sodium: Around 20 milligrams per 1 cup

  - Cholesterol: 0 milligrams

  - Vitamins: High in vitamin K, vitamin C, and vitamin A. Also a good source of folate and iron.

  - Minerals: Contains potassium, calcium, and magnesium.

  - Nutritional Benefits: Parsley is rich in antioxidants, may aid digestion, promote kidney health, and support bone health due to its high vitamin K content.

2. Medium tomatoes, diced:

  - Calories: Approximately 22 kcal per 100 grams

  - Carbohydrates: About 4.8 grams per 100 grams

  - Protein: Roughly 1.2 grams per 100 grams

  - Fat: Less than 0.2 grams per 100 grams

  - Sodium: Around 5 milligrams per 100 grams

  - Cholesterol: 0 milligrams

  - Vitamins: High in vitamin C, vitamin A, and vitamin K. Also a good source of potassium.

  - Minerals: Contains small amounts of calcium, iron, and magnesium.

  - Nutritional Benefits: Tomatoes are rich in antioxidants, especially lycopene, which may reduce the risk of heart disease and certain cancers. They also promote skin health and support immune function.

3. Finely chopped onion:

  - Calories: Approximately 44 kcal per 100 grams

  - Carbohydrates: About 10.5 grams per 100 grams

  - Protein: Roughly 1.1 grams per 100 grams

  - Fat: Less than 0.1 grams per 100 grams

  - Sodium: Around 4 milligrams per 100 grams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains vitamin C and vitamin B6.

  - Minerals: Contains potassium, phosphorus, and calcium.

  - Nutritional Benefits: Onions are rich in antioxidants and may have anti-inflammatory properties. They also promote heart health, help regulate blood sugar levels, and support digestive health.

4. Chopped fresh mint leaves:

  - Calories: Approximately 70 kcal per 100 grams

  - Carbohydrates: About 14.8 grams per 100 grams

  - Protein: Roughly 3.3 grams per 100 grams

  - Fat: Less than 1 gram per 100 grams

  - Sodium: Around 31 milligrams per 100 grams

  - Cholesterol: 0 milligrams

  - Vitamins: High in vitamin A and vitamin C. Also contains vitamin B6.

  - Minerals: Contains potassium, calcium, and iron.

  - Nutritional Benefits: Mint has calming properties and may aid digestion. It also freshens breath, improves focus, and may help relieve symptoms of irritable bowel syndrome (IBS).

5. Bulgur wheat, soaked in water and drained:

  - Calories: Approximately 151 kcal per 1 cup (cooked)

  - Carbohydrates: About 33.8 grams per 1 cup

  - Protein: Roughly 5.6 grams per 1 cup

  - Fat: Less than 0.5 grams per 1 cup

  - Sodium: Around 6 milligrams per 1 cup

  - Cholesterol: 0 milligrams

  - Vitamins: Contains vitamin B6, niacin, and folate.

  - Minerals: High in manganese, magnesium, and iron. Also contains small amounts of zinc and potassium.

  - Nutritional Benefits: Bulgur wheat is a whole grain rich in fiber, which promotes digestive health and helps maintain a healthy weight. It also provides sustained energy and may reduce the risk of chronic diseases like heart disease and type 2 diabetes.

6. Olive oil:

  - Calories: Approximately 120 kcal per tablespoon

  - Carbohydrates: About 0 grams per tablespoon

  - Protein: 0 grams per tablespoon

  - Fat: About 14 grams per tablespoon (mostly monounsaturated fat)

  - Sodium: Around 0 milligrams per tablespoon

  - Cholesterol: 0 milligrams

  - Vitamins: Contains vitamin E and vitamin K.

  - Minerals: Contains small amounts of iron and calcium.

  - Nutritional Benefits: Olive oil is rich in monounsaturated fats and antioxidants, which may reduce the risk of heart disease and inflammation. It also supports brain health, improves skin health, and may help manage weight.

7. Lemon juice:

  - Calories: Approximately 4 kcal per tablespoon

  - Carbohydrates: About 1.3 grams per tablespoon

  - Protein: Less than 0.1 gram per tablespoon

  - Fat: Less than 0.1 gram per tablespoon

  - Sodium: Around 1 milligram per tablespoon

  - Cholesterol: 0 milligrams

  - Vitamins: High in vitamin C and contains small amounts of vitamin B6.

  - Minerals: Contains potassium and magnesium.

  - Nutritional Benefits: Lemon juice is low in calories and rich in vitamin C, which boosts the immune system, promotes skin health, and aids in iron absorption. It also supports hydration and may improve digestion.

8. Salt and pepper:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies based on quantity used

  - Cholesterol: 0 milligrams

  - Nutritional Benefits: While salt adds flavor, too much can increase blood pressure. Pepper adds a spicy kick and contains antioxidants like piperine, which may have anti-inflammatory properties.

Each ingredient contributes to the overall nutritional profile of the tabbouleh salad, providing a variety of vitamins, minerals, and health benefits.