The Mediterranean diet continues to rank number 1 due to its health-promoting qualities. Tabouli is not only simple to make but also delicious and super healthy. If you need a quick lunch pack to go or are simply in a salad meal mood then this Mediterranean Tabbouleh (Tabouli) salad meal is for you. There are so many different versions of tabouli salad. We tried to adapt to the healthier version.
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, lemon juice, and salt. Enjoy and eat with Intention, Responsibility, and Confidence!
Note: This salad tastes better if you refrigerate it for a couple of hours before consuming it.
NutriPledge Food Health Rating profile and therapeutic health benefits
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.
- 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
This great tabouli recipe will meet about 49% (3 oz equivalent) of MyPlate daily grain and 68% (1.7 cups 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.
Click on the link below for the full recipe card!
Dietitian Nutritionist Note and Recommendation
This Tabouli (Tabbouleh) can be a part of your healthy diet and lifestyle. Just be aware that this dish provides about 1004 mcg (837% of daily value) of Vitamin K per serving, which is way more than the daily value requirement. You may not need another green leafy vegetable that day especially if you are taking 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.
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!