Serve this fresh and zesty kale salad as part of a nourishing summer meal. Tabouli, a classic Middle Eastern salad, is typically made with bulgur wheat. My version uses very finely chopped fresh kale—a nutrient-dense and grain-free alternative!
Ingredients
2 bunches
curly kale
very finely chopped
1 large bunches
parsley
very finely chopped
½ cups
fresh mint
very finely chopped
1½ cups
cherry tomatoes
halved
1 large
English cucumbers
diced
6 tablespoons
lemon juice
½ cups
extra virgin olive oil
3 cloves
garlic
crushed
¾ teaspoons
sea salt
Nutrition Facts
Per serving Recipe serves 6
- Protein 7%
- Net carbs 11%
- Fat 82%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 219kcal
- Protein
- 4g
- Total Carbohydrates
- 10.8g
- Dietary Fiber
- 5.1g
- Net Carbs
- 5.7g
- Total Sugars
- 3.5g
- Sucrose
- 0.22g
- Glucose
- 1.5g
- Fructose
- 1.6g
- Maltose
- 0.01g
- Total Fat
- 19.5g
- Saturated Fat
- 2.7g
- Monounsaturated Fat
- 13.3g
- Polyunsaturated Fat
- 2.5g
- Sodium
- 321mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 109mg
- Thiamin (B1)
- 0.15mg
- Riboflavin (B2)
- 0.33mg
- Niacin (B3)
- 1.5mg
- Pantothenic Acid (B5)
- 0.63mg
- Vitamin B6
- 0.22mg
- Folate (B9)
- 96.3µg
- Choline
- 10.9mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 3.5mg
- Vitamin K1 (Phylloquinone)
- 619µg
Minerals
Minerals
- Calcium
- 250mg
- Iron
- 3.7mg
- Magnesium
- 53.8mg
- Phosphorus
- 86.9mg
- Potassium
- 618mg
- Zinc
- 0.81mg
- Copper
- 0.14mg
- Manganese
- 0.93mg
- Selenium
- 1.2µg
- Fluoride
- 1.8µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.16g
- Isoleucine
- 0.19g
- Leucine
- 0.25g
- Lysine
- 0.21g
- Methionine
- 0.04g
- Phenylalanine
- 0.18g
- Threonine
- 0.16g
- Tryptophan
- 0.05g
- Valine
- 0.19g
Non-Essential Amino Acids
- Alanine
- 0.19g
- Arginine
- 0.21g
- Aspartic Acid
- 0.37g
- Cystine
- 0.04g
- Glutamic Acid
- 0.64g
- Glycine
- 0.17g
- Proline
- 0.2g
- Serine
- 0.15g
- Tyrosine
- 0.11g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 13g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.45g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 2.1g
Other
Carotenoids
- Alpha-Carotene
- 45.9µg
- Beta-Carotene
- 3280µg
- Beta-Cryptoxanthin
- 40.4µg
- Lutein + Zeaxanthin
- 5780µg
- Lycopene
- 957µg
Plant Sterols (Phytosterols)
- Phytosterols
- 54.6mg
Other Compounds
- Betaine
- 0.36mg
