Low Sodium Tabouleh
Delightfully fresh and vibrant, this Low Sodium Tabouleh is a heart-healthy twist on the classic Mediterranean salad. Packed with wholesome ingredients like fine bulgur wheat, fragrant parsley and mint, juicy tomatoes, crisp cucumber, and green onions, this recipe is rich in flavor without relying on added salt. A zesty dressing made with fresh lemon juice, extra virgin olive oil, garlic, and a hint of black pepper ties everything together, creating a refreshing dish that’s perfect as a light side or a nourishing main course. Ready in just 25 minutes and chilled to perfection, it’s an easy-to-make, guilt-free option for those watching their sodium intake while craving bold, delicious flavors. Ideal for meal prep, picnics, or simply savoring a taste of the Mediterranean at home!
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Recipe Information
Ingredients
- 1 cup Fine bulgur wheat
- 1 cup Boiling water
- 2 cups Fresh parsley (finely chopped)
- 1 cup Fresh mint leaves (finely chopped)
- 2 medium Tomatoes (diced)
- 1 medium Cucumber (diced)
- 3 stalks Green onions (thinly sliced)
- 0.25 cup Fresh lemon juice
- 3 tablespoons Extra virgin olive oil
- 0.5 teaspoons Ground black pepper
- 1 clove Garlic (minced)
Instructions
Place the bulgur wheat in a large bowl.
Pour the boiling water over the bulgur, stir, and cover the bowl with a clean kitchen towel or plastic wrap. Let it sit for 10 minutes or until the water is fully absorbed and the bulgur is tender.
Once the bulgur is ready, fluff it with a fork and let it cool to room temperature.
Add the chopped parsley, mint, diced tomatoes, cucumber, and green onions to the cooled bulgur. Stir to combine.
In a small bowl, whisk together the lemon juice, olive oil, black pepper, and minced garlic to create the dressing.
Pour the dressing over the bulgur and vegetable mixture. Toss gently until everything is well coated.
Taste and adjust seasoning if necessary, though no added salt is recommended for a low-sodium dish.
Chill the tabouleh in the refrigerator for at least 30 minutes to allow the flavors to meld.
Before serving, give the salad a quick stir and enjoy as a light meal or side dish.
Nutrition Facts
Calories |
1413 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.1 g | 66% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 399 mg | 17% | |
| Total Carbohydrate | 224.8 g | 82% | |
| Dietary Fiber | 73.5 g | 262% | |
| Total Sugars | 15.0 g | ||
| Protein | 52.4 g | 105% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1758 mg | 135% | |
| Iron | 66.3 mg | 368% | |
| Potassium | 7136 mg | 152% | |
*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.
