Calories in Tabbouleh

Tabbouleh is a salad that originated from the countries of East Mediterranean. It is made up of Bulgur which is a cereal food that consists of mainly Durum wheat, along with many other different types of wheat. The word 'Tabbouleh ' literally means, 'a little spicy' and this dish is considered as one of the most savored salads of the Middle Eastern countries. This salad has become an exotic dish and is popular all over the world. While in its land of origin, this salad is served on lettuce leaf cups, wherein the people make a wrap out of the lettuce leaf so as to easily bite into the salad. In America, Tabbouleh is eaten as a dip along with bread.

Tabbouleh Nutrition List Per Cup of Serving

• Tabbouleh Calories- 223 per serving
• Fat - 8 g with (1 g Sat and 6 g Mono)
• Carbohydrates - 40 g
• Protein - 4 g
• Fiber - 6 g
• Cholestero l- 0 mg
• Added Sugar - 0 g
• Sodium - 175 mg
• Potassium - 555 mg

Total Calories

• Carbohydrates per serving = 37 g
  1 g of Carbohydrates = 4 Calories
  Total calories from carbohydrates= 37 x 4= 148 Calories
• 1 g of Fiber= 2 Calories
  Total calories from fiber= 3 x 2= 6 Calories
• One serving of Tabbouleh = 7 g of Proteins
  1 g of Protein= 4 Calories
  Total calories from proteins= 7 x 4= 28 Calories
• 1 serving of Tabbouleh = 4.5 g of Fat
  1 g of Fat= 9 Calories
  Total calories from fat= 4.5 x 9= 40.5 Calories

Therefore total calories = 148+6+28+40.5 = 222.5 Calories (approx 223 calories)

Calories from Carbohydrates
The calories that you essentially derive are mainly from the carbohydrates which consists of 40 g per serving. Which includes 37 g of pure carbohydrates that gets absorbed by the body as well as 3 g of carbohydrates that is used by the body as fiber. Which means that at an average you are consuming 4 calories per gram of carbohydrates. Therefore your total calories gained purely from the carbohydrates itself is equal to 148 calories per serving.

Calories from Fiber
As you know, 3 g of dietary fiber that gets absorbed as fiber. 1 g of fiber is equal to 2 calories therefore 3 g of fiber is equivalent to 6 calories from fiber.

Calories from Proteins
One serving of Tabbouleh is equivalent to 7 g of proteins. One gram of protein is equal to 4 calories, therefore 7 grams of protein is equivalent to 28 calories.

Calories from Fat
One serving of Tabbouleh has 4.5 grams of fat, and 1 gram of fat is equivalent to 9 calories. Therefore total calories gained from the fat content in one serving is 40.5 calories.

Now that you know the calories and nourishment provided, let us find out the ingredients that make this salad so healthy and nutritious.

Ingredients for Tabbouleh Salad

• 1 - Tomato (cut into long pieces)
• 1 - Onion (finely chopped)
• 1 - Parsley bunch evenly torn
• Mint finely chopped
• Coriander finely chopped
• 2 - Garlic cloves minced
• Chillies as per taste or chilly sauce
• 2 Tablespoonfull- Olive oil
• 2 teaspoonfull- Mustard sauce
• 1 - Lemon (Juice)
• Salt and Pepper as per taste

Preparation
Most people heat or boil the Tabbouleh, though this results in many of the nutrients to evaporate or dissolve with the water which then gets washed away while draining the extra water. It is better to simply soak for 30 minutes and then drain the extra water if any. This allows the nutrients to remain. Once the water has been drained and the Tabbouleh becomes more tender, you can begin adding the salad ingredients. The recipe for the salad includes finely minced mint, coriander and parsley, chopped tomatoes and spring onions, green chillies. The dish is spiced up with some finely chopped green chillies, lemon juice and olive oil. You may even add couscous or sprouts to add more nutrition to the salad. Adding steamed corn and a trace of butter makes the dish delicious. Though not advisable for those who are trying to avoid extra calories.

The total calories in Tabbouleh amounts to 222.5 calories per serving. The rate of calories and nutrition would increase with the addition of extra ingredients such as cheese, avocado, corn, bread, pasta etc. This salad is extremely rich in nutrition and therefore very good for the health.