Tabouli Salad




Share


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






Share

Tabouli Salad Energy and Nutrition Facts

Nutritional Information 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

Anchovy: Anchovy may support cognitive functions with its omega-3-fatty acid content.
Anchovy may support teeth and bone development of children with its phosphorus content.
Zinc in anchovy can contribute to the immune system functions.
Click for details

Mackerel: Mackerel may contribute the renewal of tissue and cells with its high protein content.
Mackerel may support neural system functions with its vitamin B12 content.
Phosphor in mackerel can support teeth and eye health.
Click for details

Broccoli: Vitamin A content of broccoli may contribute to skin health.
Folic acid in broccoli may support immune system functions.
Broccoli contains vitamin B2 which can help protection against damage caused by oxidative stress.
Click for details

Spinach: Potassium in spinach may support functions of muscles.
Spinach, containing folic acid, can help production of blood cells.
Zinc in spinach can contribute to the immune system functions.
Click for details

Kiwi: Kiwi can help to protect cells from the damage caused by oxidative stress with its vitamin C content.
Vitamin K in Kiwi can support bone health.
Click for details

Chickpea: Chickpea can help production of blood cells with its iron content.
Chickpea, including phosphor, can support bone health.
Magnesium in chickpea can support neural system functions.
Click for details

Leek: Vitamin A content of leek may contribute to vision function.
Vitamin K in leek may support normal blood clotting.
Leek can support the nervous system functions with its vitamin B6 content.
Click for details

Cauliflower: Folic acid in cauliflower can support neural system functions.
Cauliflower, including vitamin K, can support bone health.
Vitamin B6 in the cauliflower can help regulating hormonal activity.
Click for details

Rocket: Rocket can help neural system functions with its folic acid content.
Vitamin C in rocket may support immune system functions.
Magnesium in rocket may support muscle and musculoskeletal system.
Click for details

Chestnut: The fiber in chestnut may support digestive system functions.
Chestnut may contribute to neural system functions with its potassium content.
Chestnut can help reduce exhaustion and fatigue with its B2 content.
Click for details

Swiss Chard: Vitamin A content of Swiss chard may contribute to vision function.
Iron in Swiss chard may support immune system.
Magnesium in Swiss chard may support muscle functions.
Click for details

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.
Click for details



0


Terms of Use

Click to read our terms of use!

Recommend To Your Friends

Let your friends learn about the Sabri Ülker Food Foundation. Contribute to the healthy development of Turkish society.

Contact Form

Please fill out the form below to reach us.