Tabbouleh (salad)
Tabbouleh is a vibrant, herb-forward salad originating from the Levant region of the Middle East. Its primary ingredients are finely chopped fresh parsley, mint, tomatoes, and bulgur wheat, all tossed in a bright dressing of lemon juice and olive oil.
🍽️ Nutrition at a glance
This salad is a low-fat, high-fiber dish that is a good source of plant-based protein. A typical serving provides a significant boost of vitamins A, C, and K, along with minerals like iron and potassium, with a rough calorie ballpark of 150-200 kcal per cup.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 5 g |
| Carbs | 22 g |
| Fat | 9 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 300 mg |
| Vitamin K | 450 mcg |
| Vitamin C | 45 mg |
| Vitamin A | 300 mcg |
| Folate | 120 mcg |
| Iron | 4 mg |
| Potassium | 350 mg |
| Magnesium | 40 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
What makes tabbouleh unique is that it's traditionally a parsley salad with bulgur as a minor ingredient, not the other way around. Nutritionally, the fresh herbs and lemon juice create a powerhouse of antioxidants and vitamin C, which helps enhance the absorption of iron from the parsley and bulgur.
