Tabouli is a traditional Middle Eastern salad prepared from minced parsley and mint leaves, bulgur, olive oil, chopped tomatoes and cucumbers and seasonings such as garlic, red or green onions and lemon juice.
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Tabouli is a traditional Middle Eastern salad prepared from minced parsley and mint leaves, bulgur, olive oil, chopped tomatoes and cucumbers and seasonings such as garlic, red or green onions and lemon juice.
Best made at least 30 minutes to one day in advance and refrigerated to develop maximum flavor, tabouli can be served with pita bread and hummus, as an appetizer with crackers, wrapped in lettuce leaves or as a side dish for meat, poultry or seafood.
Tabouli and Heart-Healthy Fats
Tabouli may seem too high in fat to be healthy: A 1 cup serving of a typical tabouli recipe contains 170 calories, according to the USDA, with 69 percent coming from fat, or 13 total grams of fat.
Because the primary source of fat in the dish is olive oil, however, the majority — 11.5 grams — is from monounsaturated fat, a type of fat that helps decrease blood cholesterol, according to Mayo Clinic, which can lead to a decreased risk of stroke and heart disease. Tabouli also contains smaller amounts of polyunsaturated and saturated fat.
Consider Fiber and Protein
A 1-cup serving of tabouli contains 13 grams of total carbohydrates. Four grams of these carbohydrates are supplied by dietary fiber, an amount that is 11 percent of the daily requirement of fiber for a healthy man and 16 percent of the recommendation for a woman, according to the National Academies of Sciences. The rest of the carbohydrates in a serving of tabouli are primarily supplied by starch.
Tabouli is not a rich source of protein, with 2 grams in each 1-cup serving. The protein in tabouli does not consist of all the amino acids your body needs and is therefore considered an incomplete source of the nutrient. According to the FDA, most plant foods fall in the category of incomplete proteins.
Tabouli can still play a role in a balanced diet containing adequate protein as long as you include protein-rich animal products or a variety of whole grains, beans, legumes, fruits and vegetables into your diet daily.
Boost Your Vitamins and Minerals
Men should have 90 milligrams of vitamin C each day, while women need about 75 milligrams, according to the National Academies of Sciences. Each cup of tabouli prepared from a basic recipe provides over 20 percent of this requirement for both men and women.
A diet high in vitamin C may lower your risk of cancer, osteoarthritis, hypertension and heart disease. Tabouli is also a good source of vitamin A, a nutrient that's vital for proper eye and immune system function.
Tabouli is a good way to include iron, calcium, potassium and copper in your diet. Together, these minerals build and maintain strong bones, support the health of your immune system and aid in the synthesis of red blood cells.
Tabouli can be high in sodium, with a 1-cup serving containing 450 milligrams, or 20 percent of the sodium a healthy adult should limit himself to each day, according to the American Heart Association. When you're making tabouli at home, avoid adding salt to keep your sodium intake under control.
FAQs
Nutritional Information:
Per ½ cup serving: 117.5 calories; 4.4g total fat (0.6g saturated, 0.5g polyunsaturated, 2.9g monounsaturated); 34.1mg sodium; 0.0mg cholesterol; 18.7g carbohydrate; 4.2g fiber; 2.0g sugars; 3.1g protein; 192.3mg potassium.
Can you eat tabouli every day? ›
Tabouli is a great side that I could eat every day. I love the textures from the bulgar wheat and chopped vegetables. The flavors are bold from the fresh herbs and lemony dressing. I find that tabouli is so versatile that I enjoy it along so many different mains like grilled chicken, steak, and shrimp.
Is tabbouleh good for your gut? ›
It's great for your digestive health and skin. Some versions of tabbouleh tend to be heavier on the bulgar wheat, whereas traditionally the parsley is the main feature.
Does tabbouleh have a lot of carbs? ›
Tabbouleh (bulgar With Tomatoes And Parsley) (1 cup) contains 15.8g total carbs, 12g net carbs, 14.9g fat, 2.6g protein, and 198 calories.
Can diabetics eat Tabouli? ›
Fresh mint, parsley, olive oil and lemon juice brighten this Middle Eastern dish.
Is Tabouli good for high cholesterol? ›
Low Saturated Fat
Most of the ingredients in tabouli are virtually fat free. The bulgur wheat used as the basis of the dish contains no cholesterol and has less than 0.1 percent fat.
What are the benefits of eating Tabouli? ›
Tabbouleh is healthy because it contains extra protein for added energy and strength, fiber for a healthy digestion, fresh herbs and vegetables for needed vitamins and minerals, and low fat with no cholesterol for extra health benefits. Tabbouleh is an exotic salad that will keep you satisfied for hours.
What is an interesting fact about tabbouleh? ›
History. Edible herbs known as qaḍb formed an essential part of the Arab diet in the Middle Ages. Dishes like tabbouleh attest to their continued popularity in Middle Eastern cuisine today. Originally from the mountains of Lebanon and Syria, tabbouleh has become one of the most popular salads in the Middle East.
Does Tabouli have a lot of sodium? ›
The favorite choice for the term "Tabouli" is 1/2 cup of Tabbouleh (Bulgar with Tomatoes and Parsley) which has about 400 mg of sodium.
Is Tabouli good for kidneys? ›
Tabbouleh Salad is a popular Middle Eastern dish that combines bulgur, spring onions, fresh parsley, mint, olive oil, and lemon juice. This kidney-friendly combination keeps well in the refrigerator, so make a batch to serve throughout the week.
This tabouli recipe is delicious by itself, but even more amazing with fresh pita bread to scoop it up. I also love putting it in a falafel pita with hummus too. What makes this meze so easy to make is that you don't actually need to cook anything.
Is Tabouli good for constipation? ›
The fiber-rich ingredients in tabouli salad, such as bulgur wheat and vegetables, support digestive health by promoting regular bowel movements and preventing constipation. Fiber also acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting a healthy balance of gut microbiota.
Is tabbouleh good for losing weight? ›
Looking for a fresh, easy meal to help boost your metabolism? This delicious tabbouleh is packed full of healthy vegetables and is ideal for an office lunch or lighter evening meal. We'll explain how to make it and show you how each ingredient can help you on your weight loss journey.
How much sugar is in Tabouli? ›
When prepared as directed, a serving of bulgur wheat and seasoning plus olive oil, chopped fresh tomatoes and lemon juice provides 3g Total Fat (0.5g Saturated Fat, 0g Trans Fat), 0mg Cholesterol, 270mg Sodium, 23g Total Carbohydrate (5g Dietary Fiber, 2g Sugars), and 4g Protein.
Is bulgur wheat a bad carb? ›
Not only is bulgur versatile and easy to prepare, but it's also highly nutritious. In particular, it's a great source of manganese, iron, magnesium, and B vitamins ( 11 ). Plus, with just 25.5 grams of net carbs in 1 cup (182 grams) of cooked bulgur, it's also one of the lowest carb whole grains available ( 11 ).
How many calories are in 2 cups of tabbouleh? ›
There are 397 calories in 2 cups of Tabbouleh (Bulgar with Tomatoes and Parsley). * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.
How much sugar is in tabbouleh? ›
Tabbouleh contains 202 calories per 160 g serving. This serving contains 15 g of fat, 2.6 g of protein and 15 g of carbohydrate. The latter is 2.1 g sugar and 2.9 g of dietary fiber, the rest is complex carbohydrate.
Is bulgur healthy? ›
Bulgur is a whole grain made from cracked wheat. It's packed with vitamins, minerals, and fiber. Fiber-rich foods like bulgur may reduce chronic disease risk, promote weight loss, and improve digestion and gut health. Plus, bulgur is easy to cook and can be added to many dishes, including salads, stews, and breads.
