Falafel and Tabouli (Tabbouleh) separately make a great snack, and when you put it together, it becomes a great healthy and delicious meal. That is how we have been surviving the Covid19 era in our house when everyone is working from home. Advance meal preparation becomes very handy for a quick healthy working lunch.
This is how you assemble this Falafel Tabouli (Tabbouleh) salad bowl:
Make Falafel balls day before!
Make Tabouli salad day before!
Ingredients needed for the salad bowl:
Follow these steps for the salad bowl assembly:
- Wash tomatoes, onion, and cilantro thoroughly. Cut tomatoes and onion into small pieces. Chop cilantro and mix it all well. Squeeze some lemon juice and a pinch of salt (minimal amount ). Keep it aside.
- Wash and chop the dill. Mix it in Greek yogurt with some fresh lemon juice and a pinch of salt(minimal amount).
- Wash and cut the cucumber into bite sizes. Squeeze some fresh lemon juice and add a pinch of salt (minimal amount). Mix well and keep it aside.
- Layer salad bowl with tabouli at the bottom. Then top with falafel balls, tomato salad, Greek yogurt, and cucumbers.
- Enjoy and Eat with Intention, Responsibility, and Confidence!
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NutriPledge Health Rating for this Falafel Tabouli (Tabbouleh) Salad Bowl Recipe:
For every food recipe, we provide a health rating for the food’s healthy and unhealthy qualities to bring general nutrition and health awareness. This salad is rated as a Green-Yellow Dot, in our food rating system (Food Coach) which means this food is a healthy meal replacer due to the following healthy qualities.
- Moderate in calories per serving but provides adequate calories to make a meal.
- A healthy balance of fat, carbohydrates, protein, and dietary fiber
- Contain zero trans fats.
- A healthy balance of sodium and no added sugar
- Good source of calcium (15% of daily value)
- Excellent source of iron (35% of daily value)
- Great source of potassium (20% of daily value)
- No food additives, artificial flavor, or color
Nutrition Profile and Therapeutic Health Benefits of this Falafel Tabbouleh Salad Recipe:
This delicious Falafel and Tabouli (Tabbouleh) salad bowl will meet about 2 Oz equivalent (37%) of daily whole grains, 2 cups (77%) of vegetables, and 1 Oz equivalent (22%) protein of MyPlate on a 2000 calorie diet.
This salad bowl is an excellent dietary *fiber source (16 grams, 58% of daily value). Diet high in fiber can provide many health benefits, such as maintaining a healthy weight and lowering the risk of diabetes, heart disease, and some types of cancer. This dish also provides about 658% of the daily value of *Vitamin K. Vitamin K plays a vital role in healthy blood clotting, bone metabolism, and regulating blood calcium levels. This dish also provides Vitamin C (118% of daily value). Vitamin C is a powerful antioxidant known to boost the immune system. It is also associated with many other health benefits.
Dietitian Nutritionist Recommendations:
This great salad dish can be easily incorporated into your healthy diet and lifestyle. Still, it should be consumed with caution, especially if you medically need to watch your fiber and or vitamin K. A diet rich in fiber is essential for keeping the digestive system healthy and reducing the risk of heart problems, diabetes, and obesity. However, eating a too high fiber diet can cause uncomfortable gastrointestinal distress and related side effects. The optimal amount of fiber varies based on an individual’s age, gender, and health conditions. Our Food Coach recommends 1.4 – 5 grams of fiber per 100-125 calories on a generally healthy diet. Similarly, if you are on blood thinners like coumadin or warfarin, you need to watch your vitamin K intake. A very high intake of vitamin K can reduce the effect of blood-thinning medication.
Disclaimer: Please note that this page is not medical advice. This can only be used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and check out our Medical Nutrition Therapy services for the diet plan that is right for you!