Vegetable tabbouleh

Serves four

• Bulgur wheat 200 g
• Cherry tomatoes 200 g
• Tinned yellow corn 80 g
• 1 spring onion
• Peas 80 g
• 1 green bell pepper
• 1 courgette
• 2 lemons
• Mint
• Parsley
• 4 tbsp of extra virgin olive oil 40 g
• Salt and pepper to taste

Nutritional information
Per serving: 324 Kcal

Environmental Impact

Per serving: 
181 grams CO₂ equivalence - carbon footprint
342 litres - water footprint

This recipe’s environmental sustainability level is: Very high.

To eat sustainably at each meal, our advice is to keep within 1000 grams of CO₂ equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal protein (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO₂, including dressing.

Method

Soak the bulgur wheat in cold water for 30 minutes and drain well.

Combine the lemon juice and extra virgin olive oil and set aside for 15 minutes.

In the meantime, dice the tomatoes and the spring onion.

Chop the rest of the vegetables and toss them quickly in a pan. 

Combine all the ingredients, season with salt and pepper and sprinkle with chopped parsley and mint.

The Chef’s Advice

An alternative to bulgur wheat is pre-cooked couscous which is cooked for 20 minutes with equal parts of slightly salted boiling water. 

Nutritional Advice

Bulgur wheat has a high vitamin B content and is made from the steaming and processing of wholemeal durum wheat.

Environmental Advice

Eat vegetables, fresh and dried fruit, pulses and whole grains.

Plant-based foods, such as fruits and vegetables, have the lowest environmental impact, especially when grown in season. Eating fresh, seasonal produce means that what we’re eating will have been grown in a way that works with the weather and doesn’t require lots of energy to grow or store and is lovely and fresh.