Kale Tabbouleh Salad
User Reviews
5.0
141 reviews
Excellent
-
Prep Time
20 mins
-
Total Time
20 mins
-
Servings
4 servings
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Calories
289 kcal
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Course
Salad
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Cuisine
Mediterranean, Middle Eastern
Kale Tabbouleh Salad
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Kale Tabbouleh Salad is a modern twist on the traditional Middle Eastern recipe, using kale instead of parsley along with tomatoes, bulgur, mint, lemon and olive oil
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Ingredients
- 1/2 cup extra virgin olive oil
- 1/4 cup lemon juice
- 1/4 cup fine #1 bulgur wheat
- 1 bunch kale finely chopped (about 3 cups)
- 1-2 vine-riped tomatoes
- 2 green onions green and white parts
- 2 tablespoons fresh parsley chopped
- 2 tablespoons fresh mint chopped
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
Instructions
- In a small bowl, whisk together olive oil and lemon juice until well combined. Then add the bulgur to the dressing and let it soak until it’s soft and plumped, about 15 minutes.
- Place the kale, parsley, tomatoes, green onions and mint in a large bowl. Season with salt and pepper. Pour the bulgur and dressing mixture over. Gently toss to combine.
- Serve at room temperature or cold.
Equipments used:
Notes
- Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge. The salad will start to release water from the tomatoes, but this is normal. You can eat it that way or drain the liquid if you desire.
- Make Ahead Tips: I would highly recommend washing and drying the kale and couple tablespoons parsley a day or two days in advance of chopping it. This gives the kale time to dry properly and remain dry when you chop it.
- Sourcing: You can find the bulgur at Middle Eastern markets, natural-foods stores or even in large supermarkets, often located with other Middle Eastern ingredients.
- Substitutes: For best results, follow the recipe as is. If you want to make this grain-free, you can substitute the bulgur for quinoa or even riced cauliflower.
- * Please note the nutrition label does not include any toppings.
Nutrition Information
Show Details
Calories
289kcal
(14%)
Carbohydrates
11g
(4%)
Protein
2g
(4%)
Fat
27g
(42%)
Saturated Fat
4g
(20%)
Sodium
157mg
(7%)
Potassium
236mg
(7%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
2015IU
(40%)
Vitamin C
31.8mg
(35%)
Calcium
41mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 289 kcal
% Daily Value*
| Calories | 289kcal | 14% |
| Carbohydrates | 11g | 4% |
| Protein | 2g | 4% |
| Fat | 27g | 42% |
| Saturated Fat | 4g | 20% |
| Sodium | 157mg | 7% |
| Potassium | 236mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 2015IU | 40% |
| Vitamin C | 31.8mg | 35% |
| Calcium | 41mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
141 reviews
Excellent
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