Turkey tabbouleh

Turkey tabbouleh is a delicious and nutritious dish that is an excellent source of lean protein. This recipe combines tender turkey breast with the healthy goodness of whole grain bulgur wheat.

The salad is bursting with refreshing flavors thanks to the addition of fresh mint and parsley, creating a lively and aromatic dish. The addition of juicy tomatoes, crunchy cucumber and aromatic onions enhances both the taste and texture of this tantalizing tabbouleh.

With its high protein content and a delicious mix of vegetables and herbs, this turkey tabbouleh is a healthy and filling option for a light lunch or dinner.

Ingredients

  • 2 tablespoons 0% fat Greek yogurt
  • 1 garlic clove, crushed
  • ½ tsp smoked paprika powder
  • Juice ½ lemon
  • 175g diced turkey breast
  • 50 g whole grain bulgar wheat
  • 1 small red onion, finely chopped
  • 2 tomatoes, chopped
  • small piece of cucumber, diced
  • 2 tbsp chopped parsley
  • 2 tbsp chopped mint

Tip

Make your turkey tabbouleh different

Follow the recipe above, but omit the turkey and add 100g of smoked tofu pieces, previously fried in a little rapeseed oil. (Nutritional value per serving: 193 kcal, protein 13 g, carbohydrates 26 g, fat 4 g, saturated fat 1 g, fiber 3 g, sugar 6 g, salt 0.2 g).

Preparation steps

  1. Preheat the grill and line a baking sheet with foil.
  2. In a mixing bowl, combine yogurt, garlic, paprika and a squeeze of lemon.
  3. Add the turkey to the yogurt mixture and stir well.
  4. Arrange the turkey on the prepared baking sheet.
  5. Cook Bulgarian according to package instructions.
  6. In a large bowl, mix the cooked bulghar with all remaining ingredients.
  7. Add the remaining lemon juice to the bulgur mixture and mix well.
  8. Grill the marinated turkey for 5-8 minutes.
  9. Serve the grilled turkey hot or cold with the Bulgar salad.
  10. Store leftovers in the refrigerator for up to 2 days.

Nutritional Information

Equipment and tools

To prepare turkey tabbouleh, you will need the following equipment and tools:

  • dulcimer
  • Knife
  • Bowl
  • frying pan
  • spatula

Allergen information

The turkey tabbouleh recipe may contain the following allergens:

  • Dairy products (Greek yogurt)

Please check ingredient labels for possible allergens.

Storage and leftovers

If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. To reheat, simply heat in the microwave or in a skillet until warmed through. Enjoy within the recommended storage time.

Health Benefits of Turkey Tabbouleh

Health Benefits of Turkey Tabbouleh

Turkey tabbouleh is a delicious and nutritious dish that combines the flavors of turkey, whole grain bulgar wheat, and various vegetables and herbs. Not only is it a refreshing and filling meal, but it also offers numerous health benefits.

Rich in protein

Turkey is a lean source of protein, making it an excellent choice for anyone looking to build and repair muscle. With 13g of protein per serving, turkey tabbouleh provides a significant amount of this essential nutrient.

Rich in fiber

Bulgarian wheat, the main ingredient in tabbouleh, is a whole grain high in fiber. Eating foods rich in fiber contributes to better digestion and can help with weight control by keeping you feeling fuller for longer.

A good source of vitamins and minerals

This dish contains an array of vegetables and herbs including red onion, tomatoes, cucumber, parsley and mint. These ingredients are packed with essential vitamins and minerals that support overall health. For example, tomatoes are rich in vitamin C, while parsley and mint are excellent sources of vitamin K.

Less fat

With just 4g of fat per serving, turkey tabbouleh is a low-fat option you can enjoy guilt-free. It is particularly beneficial for individuals who are watching their fat intake or trying to maintain a healthy weight.

Alternative option: Smoked Tofu Tabbouleh

If you prefer a vegetarian or vegan version of this delicious dish, you can replace the turkey with smoked tofu. Smoked tofu provides plant-based protein and offers a unique smoky flavor. This alternative version is lower in calories at 193 kcal per serving, making it suitable for those on a calorie-controlled diet.

Nutritional Information (Turkey Tabbouleh)

  • Calories: 193 kcal
  • Protein: 13g
  • Carbohydrates: 26g
  • Fat: 4g
  • Saturated fat: 1 g
  • Fiber: 3g
  • Sugar: 6g
  • Salt: 0.2g

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