Low Sodium Tabbouli
Enjoy a fresh, flavorful twist on a Mediterranean classic with this Low Sodium Tabbouli recipe! Packed with wholesome ingredients like tender bulgur wheat, vibrant parsley, refreshing mint, juicy Roma tomatoes, and crisp cucumber, this heart-healthy salad offers a delicious burst of flavor without the need for added salt. A tangy dressing made with fresh lemon juice and extra virgin olive oil ties everything together, creating a light yet satisfying dish that's perfect as a side or a standalone meal. Ready in just 30 minutes, this low sodium tabbouli is ideal for those seeking a quick, nutritious, and diet-friendly option that's both wholesome and incredibly tasty. Perfect for meal prep or as a refreshing addition to any diet, this recipe brings Mediterranean-style flavor to your table, no salt required!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 1 cup boiling water
- 2 cups fresh parsley, finely chopped
- 0.5 cup fresh mint leaves, finely chopped
- 2 medium Roma tomatoes, diced
- 1 medium cucumber, diced
- 3 stalks green onion, finely chopped
- 0.25 cup fresh lemon juice
- 0.25 cup extra virgin olive oil
- 0.25 teaspoon ground black pepper
Instructions
Place the bulgur wheat in a medium-sized bowl. Pour the boiling water over it, stir briefly, and cover the bowl with a lid or a plate. Allow the bulgur to soak and absorb the water for about 10 minutes, or until tender.
While the bulgur rests, prepare the vegetables and herbs. Finely chop the parsley and mint leaves, dice the tomatoes and cucumber, and finely chop the green onions.
Fluff the soaked bulgur wheat with a fork to separate the grains and ensure there’s no excess water. If there is, gently press the bulgur using a fine mesh strainer to drain it completely.
In a large mixing bowl, combine the bulgur wheat, parsley, mint, tomatoes, cucumber, and green onions.
In a small bowl or jar, whisk together the lemon juice, olive oil, and ground black pepper to create the dressing.
Pour the dressing over the bulgur and vegetable mixture. Toss everything together gently but thoroughly to ensure the dressing coats all the ingredients evenly.
Taste the tabbouli and adjust seasoning, if needed; feel free to add more lemon juice for extra brightness.
Cover the bowl and allow the tabbouli to sit for at least 30 minutes in the refrigerator to let the flavors meld together.
Serve chilled or at room temperature as a side dish or light main course.
Nutrition Facts
Calories |
1442 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.4 g | 83% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 336 mg | 15% | |
| Total Carbohydrate | 207.3 g | 75% | |
| Dietary Fiber | 64.0 g | 229% | |
| Total Sugars | 24.4 g | ||
| Protein | 48.5 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1625 mg | 125% | |
| Iron | 43.6 mg | 242% | |
| Potassium | 6853 mg | 146% | |
*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.
