Tabbouleh with Olives & Feta

Servings: 3

Tabbouleh is a traditional Levantine parsley-based salad rich in vitamins and boasting many health benefits, including improved bone health, reduced “bad” cholesterol levels, and protection from age-related diseases. While the recipe varies from one country to another, it’s recently become quite popular in North America. 

 

INGREDIENTS

3 tablespoons lemon juice
¼ cup extra-virgin olive oil
¼ cup extra-fine bulgur
2 cups minced fresh parsley
2 firm tomatoes, minced
1 cup sliced green olives
1 cup crumbled rennet-free feta cheese
2 green onions, minced
¼ cup minced fresh spearmint leaves
1 teaspoon black pepper
½ teaspoon cinnamon

 

INSTRUCTIONS

1. Whisk together the lemon juice and olive oil in a medium bowl. Add the bulgur, stirring to combine. Allow the bulgur to sit for 15 minutes, until it plumps up and softens.
2. Combine the parsley, tomatoes, olives, feta, green onions, and spearmint leaves in a separate large bowl.
3. Add the pepper and cinnamon to the tomato-feta mixture, tossing to combine. Add the bulgur mixture and toss to combine. Divide among three serving plates and enjoy!

 

NUTRITION • per one serving • 

Calories 440 —
Total Fat 34 g 44%
Saturated Fat 10.8 g 54%
Polyunsaturated Fat 2.8 g —
Monounsaturated Fat19.2 g —
Trans Fat 0 g —
Cholesterol 45 mg 15%
Sodium 1600 mg 70%
Total Carbohydrates 26 g 9%
Dietary Fiber 7 g 25%
Total Sugars 7 g —
Protein 12 g 24%
Vitamin A 1863 mcg 110%
Vitamin C 62 mcg 80%
Vitamin D 1 mcg 4%
Potassium 629 mg 15%
Calcium 389 mg 30%
Iron 6 mg 35%

 

This AMAZING Recipe can be found in my Intermittent Fasting and the Mediterranean Diet Cookbook here

 


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