If you're looking for a healthy, delicious dish, consider trying 2/3 cup of Tabouli Mix (Tabbouleh), which has only 120 calories! Not only is it satisfying and nutritious, it's also incredibly easy to prepare.

Tabouli is a traditional Middle Eastern salad made with a mix of parsley, tomatoes, onions, mint, and bulgur wheat, all of which are nutrient-rich and full of flavor. In addition to being low in calories, this dish is also high in fiber, protein, vitamins, and minerals.

In this article, we'll explore some practical tips and strategies for making the most of your Tabouli Mix and incorporating it into your daily diet. Whether you're a vegetarian or looking for gluten-free options, you'll discover plenty of great ideas here.

What is Tabouli Mix (Tabbouleh)?

Tabouli Mix is a blend of herbs, vegetables, and grains that is typically used to make a refreshing salad or side dish. The main ingredients are parsley, tomatoes, onions, and mint, along with bulgur wheat or sometimes quinoa. Tabouli has been enjoyed for centuries in the Middle East, where it originated. It's a staple in Lebanese, Syrian, and Palestinian cuisines, as well as many other countries in the region. Today, Tabouli is popular all over the world as a healthy and flavorful dish that can be easily customized and adapted to suit any taste or dietary preference.

Nutritional Information

One serving (2/3 cup) of Tabouli Mix contains approximately 120 calories, 4 grams of protein, and 1 gram of fat. It also provides 25 grams of carbohydrates, 5 grams of fiber, and a variety of vitamins and minerals. Tabouli Mix is particularly rich in vitamin K, vitamin C, and folate, all of which are essential for good health. It also contains a significant amount of iron, calcium, and potassium, as well as smaller amounts of magnesium, phosphorus, and zinc.

Serving Size

A typical serving of Tabouli Mix is about 2/3 cup, or roughly the size of your closed fist. This amount is usually enough for one person as a side dish or light salad, although you can adjust the portion size to suit your needs and preferences.

Calories from Fat

There is only 1 gram of fat in a serving of Tabouli Mix, so the majority of its 120 calories come from carbohydrates and protein. The small amount of fat that Tabouli does contain is mostly unsaturated, which is considered the healthier type of fat.

Ingredients

The ingredients in Tabouli Mix can vary depending on the brand or recipe, but most versions include parsley, tomatoes, onions, mint, and either bulgur wheat or quinoa. Some variations may also include cucumber, garlic, lemon juice, or olive oil. If you have any food allergies or dietary restrictions, be sure to check the label of your Tabouli Mix carefully before preparing it. Some brands may contain wheat, gluten, soy, or other common allergens.

Preparation Method

To prepare Tabouli Mix, start by pouring the dry mix into a medium-sized bowl. Add enough boiling water to cover the mix by about 1/2 an inch, then stir to combine. Let the mixture sit for at least 30 minutes, or until the grains are soft and tender. While the Tabouli Mix is soaking, chop the vegetables and herbs into small, uniform pieces. Add them to the bowl with the grains and toss well to combine. Drizzle with lemon juice and olive oil, and season with salt and pepper to taste. Tabouli Mix can be served immediately, or refrigerated for up to 2 days. It's best when eaten fresh and chilled, as a light and refreshing side dish or salad.

Suitable for Vegetarians

Tabouli Mix is an ideal choice for vegetarians and vegans, as it's completely meat-free and dairy-free. It's also packed with plant-based protein, fiber, and other key nutrients, making it a satisfying and nutritious option for anyone following a vegetarian or vegan diet.

Gluten-free

If you have a gluten allergy or intolerance, you'll be pleased to know that many brands of Tabouli Mix are gluten-free. Instead of wheat-based bulgur, these mixes may contain quinoa or another gluten-free grain as a substitute. Always check the label to be sure, and if you're unsure about a particular ingredient, consult with your doctor or nutritionist.

Storage Suggestions

To maximize the freshness and flavor of your Tabouli Mix, store it in an airtight container in the refrigerator. It should keep well for up to 3-4 days, although it's best eaten within the first 2 days. If the mixture seems too dry after refrigeration, you can add a little more olive oil or lemon juice to moisten it.

Uses in Recipes

While Tabouli Mix is traditionally enjoyed as a salad or side dish, there are many other ways to use it in your cooking. You can add it to soups or stews for extra texture and flavor, stuff it into pita bread with hummus and falafel, or use it as a topping for baked potatoes or sweet potatoes. Tabouli is also a great filling for vegetarian wraps or quesadillas, and can be mixed with quinoa, brown rice, or lentils to create a hearty and nutritious grain bowl. Experiment with different herbs, spices, and vegetables to create your own unique Tabouli creations!