Always check the labels of the products you use.
Method
- 1
Finish. Season tomatoes with 1 teaspoon salt and toss to mix. Move to a fine sieve or colander set in a bowl and let to tip off the liquid for 20 minutes. Reserve liquid. Season parsley with leftover 1 teaspoon salt and toss to mix. Move to a big mixing bowl lined with paper towels and leave to stand for 20 minutes. Blot parsley using towels to take out excess moisture. Bring 1/2 cup set-aside tomato water to a boil, next pour over bulgur in a little heatproof bowl and leave to stand till bulgur is softened, around 1 hour (bulgur may still have one slight bite, yet will keep to soften in the salad). Tip off the liquid bulgur of any excess liquid and blot dry with paper towels. Mix tomatoes, parsley, mint, bulgur, spring onions, olive oil, lemon juice, ground coriander seeds, plus cinnamon till everything is uniformly mixed in a big bowl. Add salt and pepper till it tastes right. Serve tabbouleh with romaine leaves.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
EU nutrition claims
- Low sugars: 2.3 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 1.5 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 120 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.2 g per serving
0.4 % of the 50 g daily maximum · 0.8 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 220 kcal |
| Protein | 2.5 g |
| Carbohydrate | 11.9 g |
| of which sugars | 2.8 g |
| of which free sugars | 0.2 g |
| Fat | 19.2 g |
| of which saturates | 2.7 g |
| Fibre | 3.3 g |
| Salt | 1.5 g |
Protein per 100 kcal
1.1 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
