Tabbouleh is a Levantine vegetarian dish (sometimes considered a salad) traditionally made of tomatoes, finely chopped parsley, mint, bulgur, and onion, and seasoned with olive oil, lemon juice, and salt. Measure the ingredients to your liking I put down the measurements that I prefer.

2 cups dry bulgur wheat

1/2 sliced small red onion
1 cucumber
4 scallions, finely sliced (white and green parts)
3/4 cup minced fresh italian parsley
1 pint grape tomatoes, chopped in half
1 ripe avocado, diced
juice of 1 lemon
1 tablespoon extra virgin high quality olive oil OR avocado oil
sea salt and chile lime seasoning to taste
Cook bulgur wheat according to package directions.  Let cool.  Once cool, gently blend all vegetables (minus avocado) with bulgur.  Squeeze juice of lemon on avocado.  Fold in avocado, add olive oil and sea salt, chile lime season and blend gently.  Tabbouleh is very flexible.  Add any ingredient that you like. Below are a few of the benefits of eating this type of meal.

1. Bulgur-Bulgur is high in fiber and protein, low in fat, has a low glycemic index, and contains potassium and iron.

2. Onions -Onions contain anti-inflammatory, anti-cholesterol, anti-cancer, and antioxidant properties. They can prevent cardiovascular disease, especially since they can reduce the risk of blood clots. Onions also protect against stomach and other forms of cancer, and certain infections. Onions can improve lung function, which can help symptoms of asthma.

3. Parsley-Parsley contains more vitamin C than most vegetables and approximately three times as much as oranges. It has twice as much iron as spinach, and is a good source of manganese, calcium, and potassium. It also contains flavonoids that act as antioxidants. Parsley is high in vitamin A (known for vision benefits), and can reduce the risk of diabetes and atherosclerosis. When eaten raw, it can cleanse the blood and can assist with removing some kidney and gallstones. It can be used to treat ear infections and bruises, as well.

4. Cucumbers-Cucumbers can reduce the risk of diabetes and cholesterol, and they can control blood pressure. Due to cucumbers’ having high water content and dietary fiber, they are very effective in ridding the body of toxins from the digestive system, aiding in digestion. Cucumbers have been connected to reducing risk of several cancers like breast, ovarian, uterine and prostate cancer. They are also rich in vitamins A, B1, B6, C & D, folate, calcium, magnesium, and potassium.

5. Tomatoes-These widely consumed fruits are a good source of vitamins A, C, K, folate and potassium. They are naturally low in sodium, saturated fat, cholesterol, and calories. The lycopene found in tomatoes makes skin less sensitive to UV light damage and has been shown to improve bone mass, which can reduce the risk of osteoporosis. Lycopene can reduce the risk of several cancers, including prostate, cervical, mouth, pharynx, throat, esophagus, stomach, colon, rectal, prostate, and ovarian cancer. The antioxidants in tomatoes (vitamins A and C) fight the free radicals which can cause cell damage. Chromium helps to regulate blood sugar. Tomatoes have anti-inflammatory properties as well.

6. Lemon juice-Lemon juice contains important nutrients like vitamins B and C, proteins, carbohydrates, and phosphorous. The flavonoid in lemon juice contains antioxidants, which fight off infections and high fevers. Lemons also have been known to relieve asthma symptoms, sore throats, and tonsillitis. They cleanse the liver and assist in food digestion.

7. Avocado-OneProstate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer. cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don’t. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart. Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn’t include avocados.

By Kelly Kurcina

Kelly is passionate about sharing her knowledge and experience of nutrition and fitness. She has been teaching for over 26 years. Running track & field in high school increased her interest in how the body functions. At the age of 18 she chose to work at a health food store. She has been a committed practitioner of nutrition and fitness ever since. She has taught hundreds of students over the years. She currently teaches Les Mills RPM, Les Mills CXWORX, Pilates, Barre, Yoga, Hiit and more. She is also a certified Personal Trainer and Nutritionist.

One thought on “Tabbouleh Salad- A Good Clean Meal for your Palate”
  1. This looks delicious and very healthy. The ingredients are easy to look for except for the dry bulgur wheat which I am not familiar with.

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