Low Sodium Tabbouli
Brighten up your meals with this refreshing and heart-healthy Low Sodium Tabbouli! A wholesome twist on the classic Middle Eastern salad, this recipe swaps out added salt in favor of fresh, vibrant flavors from finely chopped parsley, mint, Roma tomatoes, and crunchy cucumbers. Tender bulgur wheat is the perfect base, absorbing a zesty homemade dressing of fresh lemon juice, extra virgin olive oil, and a pinch of black pepper. Ready in just 30 minutes, this low-sodium side dish is ideal for those watching their sodium intake while still craving a bold and herbaceous salad. Serve it chilled or at room temperature for a flavorful addition to any meal or as a light, satisfying main course.
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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
Directions
Step 1
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.
Step 2
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.
Step 3
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.
Step 4
In a large mixing bowl, combine the bulgur wheat, parsley, mint, tomatoes, cucumber, and green onions.
Step 5
In a small bowl or jar, whisk together the lemon juice, olive oil, and ground black pepper to create the dressing.
Step 6
Pour the dressing over the bulgur and vegetable mixture. Toss everything together gently but thoroughly to ensure the dressing coats all the ingredients evenly.
Step 7
Taste the tabbouli and adjust seasoning, if needed; feel free to add more lemon juice for extra brightness.
Step 8
Cover the bowl and allow the tabbouli to sit for at least 30 minutes in the refrigerator to let the flavors meld together.
Step 9
Serve chilled or at room temperature as a side dish or light main course.
Nutrition Facts
| Serving size | (1539.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1442.5 |
| Total Fat 64.4g | 0% |
| Saturated Fat 9.3g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 336.5mg | 0% |
| Total Carbohydrate 207.3g | 0% |
| Dietary Fiber 64.0g | 0% |
| Total Sugars 24.4g | |
| Protein 48.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1625.2mg | 0% |
| Iron 43.6mg | 0% |
| Potassium 6853.4mg | 0% |
Source of Calories