Kale Tabbouleh with Cucumber, Mint and Garlic Scapes
Kale Tabbouleh with Cucumber, Mint and Garlic Scapes
  • prep: 45 min
  • cook: 5 min
  • total: 50 min
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  • servings:
  • Summary

    The bold, balanced flavors of this classic favourite will have you hoping for leftovers. Equally delicious fresh or made a day in advance.

    Ingredients

    • 2 Tablespoons olive oil
    • 1/4 cup freshly squeezed lemon juice
    • 1/2 teaspoon balsamic vinegar
    • 1/2 teaspoon salt
    • 1 cup bulghur
    • 8 large branches of kale, stalks removed
    • 1/2 cup chopped parsley, stems removed
    • 3 tomatoes
    • 3 small cucumbers
    • 4 garlic scapes or green onions
    • 4-6 stalks fresh mint

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 121 % Daily Value *
    • Total Fat: 4 g 5.95%
    • Saturated Fat: 1 g 2.69%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 164 mg 6.82%
    • Calcium: 55 mg 5.5%
    • Potassium: 409 mg 11.69%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 8.91%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 20 g %
    • Dietary Fiber: 4 g 17.8%
    • Sugar: 3 g
    • Protein: 4 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 27.7%
    • Vitamin C 41.24%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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