Experience the Middle East with our delicious kale tabbouleh recipe. Using bulgur wheat as a nutritious base, this salad contains a variety of super-healthy greens that pair perfectly with creamy feta cheese. The Mediterranean-inspired flavors are refined with aromatic spices and ensure a special taste explosion with every bite. Whether you’re a kale fan or just looking for a refreshing salad option, this dish is sure to satisfy your taste buds and leave you feeling full. Try our irresistible kale tabbouleh today!
- 100g bulgur wheat
- 100g kale
- large bunch of mint, coarsely chopped
- Bunch of spring onions, sliced
- ½ cucumber, diced
- 4 tomatoes, seeded and chopped
- Pinch of ground cinnamon
- a pinch of ground allspice
- 6 tbsp olive oil
- Juice and zest of half a lemon
- 100g feta cheese, crumbled
- 4 baby gem salads, leaves separated, to serve
- Place the bulgar wheat in a heatproof bowl and just cover with boiling water.
- Cover the bowl with cling film and set aside for 10-15 minutes or until the bulgar wheat becomes soft.
- Place the kale in a food processor and pulse until finely chopped.
- Stir the kale, mint, spring onions, cucumber and tomatoes into the bulgar wheat.
- Season the mixture with cinnamon and allspice.
- Season the mixture with olive oil and lemon juice.
- Sprinkle lemon zest and feta over the mixture.
- To serve, spread the salad on baby gem lettuce leaves.
Equipment and tools
- Large mixing bowl
- cutting board
- measuring spoon
- measuring cup
- baking pan
This recipe contains wheat and dairy (feta cheese). Please check for other allergens that meet your dietary needs.
Storage and leftovers
This kale tabbouleh can be stored in an airtight container in the refrigerator for up to 3 days. It’s best served fresh, but leftovers can also be enjoyed for a quick and easy meal.
Health Benefits of Kale Tabbouleh
Kale tabbouleh is a nutritious and delicious Mediterranean dish that combines the goodness of kale with traditional Lebanese flavors. Packed with beneficial ingredients, this recipe not only satisfies your taste buds but also nourishes your body. Let’s explore the health benefits offered by the key ingredients of kale tabbouleh.
Known as a superfood, kale is a leafy green vegetable that is incredibly rich in nutrients. It is an excellent source of vitamin K, vitamin C, beta-carotene and calcium. Eating kale regularly can support heart health, improve digestion, and boost your immune system. This low-calorie vegetable is also rich in antioxidants, which help fight inflammation and protect against chronic diseases.
The large bunch of mint used in kale tabbouleh not only provides a refreshing taste but also provides various health benefits. Mint is known for its calming effect on the digestive system and helps with indigestion and flatulence. It is also a great source of antioxidants, which help reduce inflammation and promote overall well-being.
Cucumber is a hydrating vegetable that gives tabbouleh a cool and crunchy texture. It is low in calories and has a high water content, making it an ideal choice for anyone looking to maintain a healthy weight. Cucumbers are also rich in vitamins A and K, which support bone health and improve immune function.
Tomatoes not only enhance the flavor of kale tabbouleh, but also add to its nutritional value. These juicy fruits are rich in vitamins C and A, as well as lycopene, an antioxidant known to reduce the risk of certain cancers. Tomatoes also play a role in improving heart health and maintaining healthy skin.
Using olive oil in this recipe provides healthy fats and a distinctive flavor. Olive oil is rich in monounsaturated fats, which may help lower cholesterol and reduce the risk of heart disease. It’s also packed with antioxidants that protect against inflammation and oxidative stress.
The addition of lemon juice and zest not only enhances the taste, but also provides a dose of vitamin C. Lemons are known for their detoxifying effects and their digestive effects. Vitamin C also supports collagen production, which is important for maintaining healthy skin and preventing signs of aging.
The crumbled feta cheese adds a creamy and salty touch to the kale tabbouleh. Although feta cheese is relatively high in sodium, it is also a good source of calcium and protein. Calcium is essential for maintaining strong bones and teeth, while protein supports muscle building and repair.
Baby Gem Salads
The baby gem lettuce leaves serve as a bed for the kale tabbouleh, adding freshness and crunch to the dish. Salads are low in calories and rich in vitamins A and K, which make them beneficial for eye health, blood clotting and immune function.