Low Sodium Taboule
Discover the vibrant flavors of Low Sodium Taboule, a heart-healthy twist on the classic Middle Eastern salad. This refreshing recipe combines fine bulgur wheat, an array of fresh herbs like parsley and mint, crisp vegetables including diced tomatoes and cucumber, and a zesty lemon-olive oil dressing for a burst of tangy goodness. Perfect for those watching their salt intake, this dish skips the sodium yet packs plenty of flavor with garlic and optional black pepper for a subtle kick. Ready in just 20 minutes with no cooking required, it's an ideal chilled or room-temperature side dish or a light main course. Prepare this crowd-pleasing taboule to enjoy a simple, wholesome meal that’s full of texture and nutrition!
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Recipe Information
Ingredients
- 1 cup Fine bulgur wheat
- 1.5 cups Boiling water
- 1 cup Fresh parsley, finely chopped
- 0.25 cup Fresh mint, finely chopped
- 2 medium Tomatoes, diced
- 1 small English cucumber, diced
- 0.25 cup Red onion, finely diced
- 0.25 cup Fresh lemon juice
- 0.25 cup Extra virgin olive oil
- 1 medium Garlic cloves, minced
- 0.25 teaspoon Ground black pepper (optional)
Instructions
Place the bulgur wheat in a large, heatproof bowl.
Pour the boiling water over the bulgur, stir, and cover the bowl with a plate or foil. Let it sit for 15 minutes to absorb the water.
Once the bulgur has absorbed the water, fluff it with a fork and let it cool to room temperature.
In a large mixing bowl, combine the parsley, mint, tomatoes, cucumber, and red onion.
In a small bowl, whisk together the lemon juice, olive oil, and minced garlic until well blended.
Add the cooked and cooled bulgur to the vegetable and herb mixture, and pour the dressing over the top.
Toss everything gently to combine and ensure the dressing is evenly distributed.
Taste, and if desired, add freshly ground black pepper for extra flavor.
Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.
Serve chilled or at room temperature as a side dish or light main course.
Nutrition Facts
Calories |
1406 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.2 g | 80% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 196 mg | 9% | |
| Total Carbohydrate | 204.5 g | 74% | |
| Dietary Fiber | 54.9 g | 196% | |
| Total Sugars | 19.6 g | ||
| Protein | 40.3 g | 81% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 841 mg | 65% | |
| Iron | 27.0 mg | 150% | |
| Potassium | 4296 mg | 91% | |
*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.
