Fresh Tabbouleh Salad Recipe
Fresh tabbouleh salad is a great protein-packed lunch option and a wonderful dinner side dish that pairs well with Mediterranean Diet dishes. We love this fresh tabbouleh salad recipe for its health benefits and ease.
Bulgur is a whole grain filled with fiber and B vitamins and a good source of folic acid, which is particularly helpful in heart health. Parsley contains a large amount of flavonoids, specifically luteolin, which is a strong antioxidant. Also, it contains a large amount of vitamins A and C. Vitamin C has antioxidant properties, is anti-inflammatory and an immune system booster. Olive oil in tabbouleh salad is a very healthy fat filled with omega 3s. We all need more omega 3s and less omega 6s to keep our balance at 1:2.
Fresh Tabbouleh Salad Recipe
1 cup of bulgur (this is not a gluten-free food. If you’re gluten-free choose brown rice or quinoa)
1/2 cup fresh lemon juice
1/2 cup water
1/3 cup olive oil
salt and pepper to taste
1/8 tsp. cayenne pepper for kick2 cups of minced parsley
4 scallions, minced
2 tomatoes, cored, halved and cut into small dice
2 tbsp. minced fresh mint (optional, in the middle of winter, I never have this, and it’s still good)
Mix bulgur with 1/2 cup lemon juice and 1/2 cup water; set aside until grains are tender and fluffy, 20-40 minutes. Combine remaining ingredients with olive oil and toss to coat. Mix in bulgur when soft. Cover and refrigerate for 1-2 hours to let the flavors blend.
Serve with pita and hummus for a quick and easy dinner. This fresh tabbouleh salad is hearty and delicious. Enjoy!
For more healthy, easy and delicious Mediterranean Diet recipes, visit our blog at healthynestnutrition.com/blog.