Low Sodium Classic Tabouli

Fresh, vibrant, and naturally delicious, this Low Sodium Classic Tabouli is a healthy twist on the traditional Mediterranean salad, perfect for those watching their salt intake. Bursting with the flavors of finely chopped parsley, refreshing mint, juicy tomatoes, and crisp cucumber, this dish gets its brightness from a tangy lemon and olive oil dressing instead of added salt. Bulgur wheat serves as a wholesome and hearty base, absorbing the zesty dressing while adding a nutty texture. Ready in just 30 minutes, this tabouli is a quick, nutrient-rich side or a light meal that’s perfect for any occasion. Serve it chilled for a refreshing burst of Mediterranean freshness that's both heart-healthy and satisfying.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 1.5 cups boiling water
• 2 pieces large tomatoes, finely diced
• 1 piece medium cucumber, peeled and finely diced
• 1 bunch fresh parsley, finely chopped
• 0.5 cup fresh mint leaves, finely chopped
• 3 stalks green onions, finely chopped
• 0.25 cup extra virgin olive oil
• 0.5 cup fresh lemon juice
• 0.25 teaspoon ground black pepper

Directions

Step 1

Place the bulgur wheat in a large mixing bowl.

Step 2

Pour the boiling water over the bulgur. Stir once to combine, then cover the bowl with a lid or plate.

Step 3

Let the bulgur sit for about 10 minutes until the grains have absorbed the water and are tender.

Step 4

While the bulgur is soaking, prepare the vegetables and herbs. Finely dice the tomatoes and cucumber. Chop the parsley, mint, and green onions.

Step 5

Once the bulgur has absorbed all the water, fluff it with a fork.

Step 6

Add the diced tomatoes, cucumber, parsley, mint, and green onions to the bowl with the bulgur and mix well.

Step 7

In a small bowl, whisk together the olive oil, lemon juice, and ground black pepper.

Step 8

Pour the dressing over the bulgur mixture and toss the salad until all ingredients are well coated.

Step 9

Cover the tabouli and refrigerate for at least an hour to let the flavors meld together.

Step 10

Serve chilled as a refreshing side dish or light meal.

Nutrition Facts

Serving size	(1508.1g)

Amount per serving	% Daily Value*
Calories	1335.7

Total Fat 61.5g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 106.1mg	0%
Total Carbohydrate 191.6g	0%
Dietary Fiber 52.4g	0%
Total Sugars 24.9g
Protein 36.4g	0%

Vitamin D 0IU	0%
Calcium 679.8mg	0%
Iron 18.0mg	0%
Potassium 3496.7mg	0%

*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.

Source of Calories

Fat: 37.8%

Protein: 9.9%

Carbs: 52.3%