Kale Tabbouleh with Cucumber, Mint and Garlic Scapes
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Unrated
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Prep Time
45 mins
-
Cook Time
45 mins
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Total Time
50 mins
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Servings
8 people
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Calories
126 kcal
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Course
Salad
Kale Tabbouleh with Cucumber, Mint and Garlic Scapes
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The bold, balanced flavors of this classic favourite will have you hoping for leftovers. Equally delicious fresh or made a day in advance.
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Ingredients
- 2 Tablespoons olive oil
- 1/4 cup freshly squeezed lemon juice
- 1/2 teaspoon balsamic vinegar
- 1/2 teaspoon salt
- 1 cup bulghur
- 8 large branches kale stalks removed
- 1/2 cup chopped parsley stems removed
- 3 tomatoes
- 3 small cucumbers
- 4 garlic scapes or green onions
- 4-6 talks fresh mint
Instructions
- In a small jar, combine olive oil, lemon juice, balsamic and salt. Cover and shake to combine.
- Place bulgur in a large bowl and pour 2 cups boiling water over the top. Cover and let sit until water is absorbed and bulgur is soft. NOTE: cooking directions may vary with brands. Always prepare according to package directions.
- Finely chop kale and parsley. Toss with 1 tablespoon of lemon dressing and massage for a minute or so. Leave to wilt slightly while you prep the remaining vegetables.
- Dice tomatoes and cucumbers. Chop scapes into 1 cm rounds. Toss vegetables on top of the massaged kale.
- Add cooked bulgur to vegetables and combine with remaining dressing. Toss everything well.
- Finely chop mint and add to the salad. Taste the tabbouleh and add a pinch more salt if needed. Serve at once or refrigerate for up to 2 days.
Nutrition Information
Show Details
Calories
126kcal
(6%)
Carbohydrates
20g
(7%)
Protein
3g
(6%)
Fat
4g
(6%)
Sodium
156mg
(7%)
Potassium
367mg
(10%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
900IU
(18%)
Vitamin C
21.4mg
(24%)
Calcium
46mg
(5%)
Iron
1.2mg
(7%)
Nutrition Facts
Serving: 8people
Amount Per Serving
Calories 126 kcal
% Daily Value*
| Calories | 126kcal | 6% |
| Carbohydrates | 20g | 7% |
| Protein | 3g | 6% |
| Fat | 4g | 6% |
| Sodium | 156mg | 7% |
| Potassium | 367mg | 8% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 900IU | 18% |
| Vitamin C | 21.4mg | 24% |
| Calcium | 46mg | 5% |
| Iron | 1.2mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
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