Low Sodium Fresh Tabbouleh Salad
Bright, refreshing, and packed with vibrant Mediterranean flavors, this Low Sodium Fresh Tabbouleh Salad is a lighter, heart-healthy twist on the classic favorite. Bursting with nutrient-rich ingredients like fluffy bulgur wheat, fresh parsley, mint, juicy cherry tomatoes, crunchy cucumber, and zesty lemon, this quick and easy recipe comes together in just 35 minutes. The homemade dressing, infused with extra-virgin olive oil, lemon juice, and a hint of cumin and garlic, adds a delightful depth of flavor without the need for added salt. Perfect as a side dish, a light lunch, or a potluck favorite, this low-sodium tabbouleh is both wholesome and satisfying. Serve it chilled or at room temperature for a fresh and delicious taste of the Mediterranean on your plate!
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Recipe Information
Ingredients
- 1 cup Bulgur wheat
- 1 cup Water
- 2 bunches Fresh parsley
- 0.5 bunch Fresh mint
- 2 cups Cherry tomatoes
- 1 medium Cucumber
- 4 stalks Green onions
- 0.25 cup Extra-virgin olive oil
- 0.25 cup Fresh lemon juice
- 1 clove Garlic
- 0.25 teaspoon Black pepper
- 0.5 teaspoon Ground cumin
Instructions
Place 1 cup of bulgur wheat in a bowl. Bring 1 cup of water to a boil and pour it over the bulgur. Cover the bowl with a lid or plastic wrap and let it sit for 15 minutes until the bulgur is tender and has absorbed the water.
While the bulgur is soaking, finely chop 2 bunches of fresh parsley and 0.5 bunch of fresh mint, and transfer them to a large mixing bowl.
Dice 2 cups of cherry tomatoes and 1 medium cucumber into small cubes. Slice 4 stalks of green onions thinly. Add these vegetables to the mixing bowl with the herbs.
Once the bulgur has soaked, drain any excess water and fluff it with a fork. Transfer the bulgur to the mixing bowl with the chopped herbs and vegetables.
In a small bowl or jar, whisk together 0.25 cup of extra-virgin olive oil, 0.25 cup of fresh lemon juice, 1 minced garlic clove, 0.25 teaspoon of black pepper, and 0.5 teaspoon of ground cumin.
Pour the dressing over the bulgur and vegetable mixture. Toss everything together until the salad is well combined and coated in the dressing.
Let the tabbouleh sit for about 10 minutes before serving to allow the flavors to meld together. Serve the tabbouleh chilled or at room temperature.
Nutrition Facts
Calories |
1329 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.7 g | 83% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 147 mg | 6% | |
| Total Carbohydrate | 176.4 g | 64% | |
| Dietary Fiber | 45.1 g | 161% | |
| Total Sugars | 16.0 g | ||
| Protein | 32.5 g | 65% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 452 mg | 35% | |
| Iron | 16.7 mg | 93% | |
| Potassium | 3144 mg | 67% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
