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Mediterranean Tabouli Salad
This is a great Mediterranean-style salad. The bulgur does not need to be cooked, just softened, because it has already been steamed, dried, and cracked. Enjoy!
Mediterranean Tabouli Salad Prep and Cook Time: 30 minutes

Ingredients:
  • 1 cup wheat bulgur (dry), makes 2 cups after combining with liquid
  • 1/2 medium onion, minced
  • 2 cloves garlic, press or chopped
  • 3 cups minced fresh parsley
  • 1 medium tomato, chopped
  • 3 TBS extra virgin olive oil
  • 1 TBS fresh lemon juice or wine vinegar
  • sea salt and pepper to taste

Directions:

  1. Place 1 cup wheat bulgur and salt to taste in a bowl. Pour 2 cups boiling water or broth over the bulgur, stir once and let sit for 15-20 minutes until liquid is absorbed.
  2. Mince onion and press or chop garlic and let sit for 5 minutes to bring out their hidden health properties.
  3. Combine all ingredients and mix well.

    For added flavor you may want to add more olive oil and lemon juice.

Serves 4

Nutritional Profile

Mediterranean Tabouli Salad
1.00 serving
(175.31 grams)
Calories: 361

NutrientDRI/DV

 vitamin K824%

 manganese114%


 fiber59%


 copper38%




 iron26%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Mediterranean Tabouli Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Mediterranean Tabouli Salad
1.00 serving
175.31 grams
Calories: 361

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K741.23 mcg82441.1excellent
manganese2.28 mg1145.7excellent
vitamin C70.95 mg954.7excellent
fiber14.87 g593.0very good
vitamin A398.70 mcg RAE442.2good
copper0.34 mg381.9good
phosphorus249.72 mg361.8good
magnesium142.66 mg361.8good
vitamin B34.39 mg271.4good
iron4.70 mg261.3good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Mediterranean Tabouli Salad

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