Why Is This Tabouli Salad So Diverse?

This tabouli salad fits a variety of diets, but more importantly, the spearmint and the feta cheese really give this salad a savory and refreshing flare. This salad can be adjusted to fit almost all kinds of diets. Composed of detoxifying and nourishing green herbs and plants, the base of the salad is refreshing by itself…from there you are welcome to add and adjust from the base recipe.

This is also a low-calorie recipe and contains approx 80 calories per serving for the grain-free, oil-free version with feta.

How To Adjust Recipe For Specific Diets

Keto – Leave out any grain (in other words make recipe as is). Add Olive oil. Would not recommend adding coconut oil, as it can impart some coconut flavor, which may conflict with the flavor, however, if this is okay and you are looking to integrate coconut oil into your diet it should be fine. Of course, you can add more cheese or perhaps some bits of bacon as well.

Gluten-Free – This is a perfect and delicious gluten-free recipe! Make recipe as is without adding any couscous (bulgar wheat). The tabouli is delicious by itself- the mix of spearmint & feta cheese give this tabouli salad a savory and refreshing twist!

Low-Carb – This is a low carb recipe with only 4 grams of carbs per serving. Perfect if you want to reduce the amount of carbohydrates in the diet.

Vegan – Leave out the feta cheese and substitute with a favorite vegan cheese. I would indeed incorporate a cheese (as opposed to leaving it out, although you could and I have and it stills tastes amazing!) as the savoriness of the cheese balances out the parsley and enhances the spearmint and tomatoes.

Lectin-Free (Gundry) – scoop out the seeds of the tomatoes

How Does This Help Me Detoxify?

This salad contains some of the following ingredients, their descriptions, and possible function.

Italian Parsley

• Decreases inflammation and free radical damage
• Calms Arthritis
• Decreases Gas and Acid Reflux
• Increases Skin Health
• Boosts the immune system
• Battles bad breath
• Contains chlorophyll helping to cleanse the body

Spearmint

• Reduces stress with calming effects of menthol
• High in antioxidant and vitamin C
• May help to improve memory
• Assists in digestion and may relieve indigestion and nausea
• Can assist with fighting certain types of bacteria

Cucumber

Composed of about 96% water cucumbers really can help with body hydration and detoxification.

• Keeps the body hydrated
• Contains vitamins K and C
• May assist with weight loss
• May help to lower blood sugar
• Contains soluble fiber, assisting in regularity

What Kind Of Feta To Use? Can I Use The Ones In a Tub?

The Feta that I used in this recipe is Kourellas Feta. There are many artisan fetas you can find at the supermarket, however, I have found this one to be quite tasty giving good savory contributions to the salad. The generic feta in a tub, in general, I have found to be quite tasteless and do not contribute as well (or much) to food. You may entertain the fresh fetas that are in their brine. If you haven’t tried it, you can entertain trying one and see how it compares to ones you have tried previously.

What Can I Use If I Don’t Feel Like Chopping?

You can throw everything into a food processor and just pulse for a little while. However, I have found that the hand held dicing and chopping gives this salad a good texture and crunch. But if you want to use a food processor I use this Cuisinart processor. FYI, the 4 cup one is very loud…in case you were thinking about getting that one.

More Recipes By Categories

• Gluten-Free Category
• Low Calorie
• Low Carb
• Keto

Yield: 3

Grain-Free, Oil-Free Tabouli Salad

Print

Refreshing, detoxifying, and anti-inflammatory salad with approx 80 calories per serving. FoodforSoul.co

Ingredients

• 1 bunch fresh Italian parsley, chopped
• 1/4 cup spearmint, chopped
• 1 medium tomato, chopped
• 1 cucumber, diced
• 1/2 cup feta cheese
• -- Regular Version --
• 1/4 cup cooked couscous
• 1-2 tbsp olive oil

Instructions

1. Combine parsley, tomatoes, cucumbers, spearmint and half of feta cheese.
2. Garnish with rest of feta (or desired feta amount) and serve

Notes

1. Add more or less feta cheese or spearmint as desired
2. Keto - add olive oil
3. Gluten-Free version - make recipe as is without couscous
4. Scoop out seeds of tomatoes if you are following Gundry protocols
5. Nutrition is calculated based on grain-free, oil-free version

Nutrition Information:

Yield: 3 Serving Size: 1
Amount Per Serving: Calories: 80Total Fat: 5gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 22mgSodium: 234mgCarbohydrates: 4gFiber: 1gSugar: 3gProtein: 4g