Tabouli Salad
Tabouli Salad
MAIN MEAL
Tarhana Soup - Roast Chicken Drumstick - Tabouli Salad
ALL RECIPES
INGREDIENTS
2 servings
| Parsley | 2 bunches |
| Mint | 1 bunch |
| Scallion | 6 pcs |
| Tomato | 3 medium size |
| Fine bulgur | 1 tea cup |
| Olive oil | 2 tbsps |
| Lemon | 1 pc |
| Pomegranate syrup | 2 tbsps |
| Hot water | 1.5 tea cups |
| Salt | 1/2 tsp |
RECIPE
Wash fine bulgur and wait for 15 minutes by soaking in hot water. Finely chop scallions, parsley, and fresh mint. Dice tomatoes. Blend the bulgur with fresh ingredients. For the sauce; mix olive oil, lemon juice, pomegranate syrup, and salt in a small bowl and pour into your salad.
Energy and Nutrition Facts:
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Women (age 19 and over) | Men (age 19 and over) | ||||
| Energy | 209 kcal | 11 | 11 | ||
| Carbonhydrate | 31.4 g | 11 | 11 | ||
| Protein | 5.9 g | 10 | 10 | ||
| Fat | 6 g | 9 | 9 | ||
| Fiber | 6.3 g | 21 | 21 | ||
| Vitamin A | 626 mcg | 78 | 63 | ||
| Vitamin E (eq.) | 4 mg | 34 | 29 | ||
| Vitamin B2 | 0.3 mcg | 22 | 19 | ||
| Total Folic Acid | 121 mcg | 30 | 30 | ||
| Calcium | 213.3 mg | 21 | 21 | ||
| Iron | 5.6 mg | 38 | 56 | ||
| Zinc | 1.8 mg | 26 | 18 | ||
| Vitamin C | 124.2 mg | 100 | 100 | ||
| Potasium | 1015.5 mg | 29 | 29 | ||
| Phosphor | 175.9 mg | 25 | 25 | ||
| Magnesium | 71.3 mg | 24 | 20 | ||
| Vitamin B6 | 0.4 mg | 33 | 27 | ||
Mint
Mint, containing vitamin E, can help preserving cells from metabolic stress.
With the content of vitamin C, mint can contribute to the production of collagen which plays a key role in protecting and renewing the skin.
Zinc in mint can support the immune system functions.
References:
- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
TABOULI SALAD ENERGY AND NUTRITION FACTS
| Energy and Nutrition Facts | In 1 serving |
|---|---|
| Energy | 582.7 kcal |
| Carbonhydrate | 46.7 g |
| Protein | 37.7 g |
| Fat | 26.6 g |
| Fiber | 7.5 g |
| Vitamin A | 707.6 mcg |
| Vitamin E (eq.) | 9.2 mg |
| Vitamin B2 | 0.6 mg |
| Total Folic Acid | 145.4 mcg |
| Calcium | 265.3 mg |
| Iron | 8.4 mg |
| Zinc | 4.3 mg |
| Vitamin C | 125.7 mg |
| Potasium | 1358.3 mg |
| Phosphor | 435.9 mg |
| Magnesium | 117.3 mg |
| Omega-3 | 0.4 g |
| Vitamin B12 | 0.1 mcg |
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