Low Sodium Tabouleh
Enjoy a refreshing twist on the classic Mediterranean dish with this Low Sodium Tabouleh recipe, perfect for those seeking a heart-healthy, flavorful option. Featuring fine bulgur wheat combined with an abundance of fresh parsley, mint, and vibrant vegetables like diced tomatoes and cucumber, this dish is balanced with a zesty dressing of lemon juice, extra virgin olive oil, and a hint of garlic. By omitting added salt, this clean-eating tabouleh delivers bold, herbaceous flavors and nutritional benefits without compromising on taste. Ready in just 25 minutes and ideal for meal prep, this wholesome salad is perfect as a light, low-sodium lunch or a vibrant side for any main course.
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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)
Directions
Step 1
Place the bulgur wheat in a large bowl.
Step 2
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.
Step 3
Once the bulgur is ready, fluff it with a fork and let it cool to room temperature.
Step 4
Add the chopped parsley, mint, diced tomatoes, cucumber, and green onions to the cooled bulgur. Stir to combine.
Step 5
In a small bowl, whisk together the lemon juice, olive oil, black pepper, and minced garlic to create the dressing.
Step 6
Pour the dressing over the bulgur and vegetable mixture. Toss gently until everything is well coated.
Step 7
Taste and adjust seasoning if necessary, though no added salt is recommended for a low-sodium dish.
Step 8
Chill the tabouleh in the refrigerator for at least 30 minutes to allow the flavors to meld.
Step 9
Before serving, give the salad a quick stir and enjoy as a light meal or side dish.
Nutrition Facts
| Serving size | (1621.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1412.7 |
| Total Fat 51.1g | 0% |
| Saturated Fat 7.8g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 398.9mg | 0% |
| Total Carbohydrate 224.8g | 0% |
| Dietary Fiber 73.5g | 0% |
| Total Sugars 15.0g | |
| Protein 52.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1757.5mg | 0% |
| Iron 66.3mg | 0% |
| Potassium 7135.7mg | 0% |
Source of Calories