This super delicious Mediterranean meal is not only simple to make but also and super healthy. If you are giving up on meat during Lent time or in general, try a healthy vegetarian healthy meal. This Mediterranean Tabbouleh (Tabouli) salad is for you. There are so many different versions of tabouli salad. We try to adapt to the healthier version. This tabouli salad is rated as Green-Yellow Dot, a healthy meal in our food rating system (Food Coach) due to the following healthy qualities known to promote positive health and wellbeing if consumed as a part of a healthy diet. Within daily needs:
This food is rated as a Green-Yellow dot, healthy meal replacer in our food rating system due to the following healthy qualities, which are known to promote positive health and wellbeing if consumed within daily needs as a part of a healthy diet and lifestyle:
- Moderate in calories per serving
- A healthy balance of fat, carbohydrates, protein, and dietary fiber
- Contain zero trans fats.
- A healthy balance of sodium
- No added sugars
- Excellent source of iron
- Great source of potassium
- Good source of calcium
- No artificial flavor or color, or food additives
Nutrition profile and therapeutic health benefits of Tabouli (Tabbouleh) salad
This tabouli salad recipe will make a super meal that is moderate in calories and a great balance of healthy carbs, fat, protein, and dietary fibers. This great combination of macronutrients will help provide our body steady pace of energy and regulate healthy blood sugars. This recipe will also meet ~ 49% (3 oz equivalent) of MyPlate daily grain and 68% (2 cup equivalents) of MyPlate vegetables on a 2000 calorie diet. Uniquely this recipe is an excellent source of dietary fiber 17 grams (61% of DV) and vitamin C and K (> 100% of DV). Dietary fibers are well known to promote digestive health, regulate blood sugars and promote healthy weights. Vitamin C is a safe antioxidant that strengthens our immune system and protects our bodies from many diseases. Vitamin K is important for the blood clotting response to injuries. Herb parsley is packed with many other beneficial nutrients to help our body detox and has been used in traditional Chinese medicine for many years.
This is how to make a healthy Tabouli (Tabbouleh) salad
Boil water and put wheat bulgur and stir. Let it cook over medium heat until all the liquid is absorbed. Let it sit for 15-20 minutes. Meanwhile, wash the parsley thoroughly in a colander under running water to eliminate any dust and other impurities. Keep it aside to drain well. Wash tomato cumber and onion and chop them finely. Mix all the veggies in wheat bulgur and add olive oil and lemon juice. Enjoy and eat with Intention, Responsibility, and Confidence!
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Dietitian Nutritionist Recommendation on this Tabouli salad:
This Tabouli (Tabbouleh) can easily fit into a healthy diet and lifestyle as long as you consider all the food groups (Protein, fruit, vegetables, grains, and dairy) in your daily diet throughout the day. This Tabouli dish provides about 1004 mcg (837% of daily value) of Vitamin K, which is way more than the daily value requirement that may interact with the blood thinners like coumadin or warfarin. So if you are taking any blood thinners, then a small-moderate amount of this salad is recommended to make sure your medication is working properly. Find out more about warfarin and Vitamin K interaction here.
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!