Does tabbouleh make you fat?
The consumption ofprepared mealsin France continues to grow: between 1960 and 2014 it increased by + 4.4% per year and per capita(1). A not very reassuring fact, when we know that these dishes are often too fatty, too salty, too sweet and full of additives. Among them, the tabbouleh, a must of the summer, which is a favorite. But is it a diet dish or does it make you fat?
What is tabbouleh?
It is atraditional cold dishfromthe Middle Eastand Asia Minor. It is usually prepared withcracked wheat (bulgur), olive oil,lemon, fresh herbs like parsley and mint and tomato. There are, however,regional variations, with tabbouleh being prepared and consumed as much in the Levantine region as in Turkey, Cyprus or Armenia. Thus, depending on the region, romaine lettuce, grape leaves, pepper, onions, sumac (aspice), cucumber, pomegranate, olives, garlic or cinnamon are added.
The “oriental” tabbouleh, consumed in France, is not actually tabbouleh. It is a reinterpretation of the dish, inspired by Maghreb gastronomy. Thus bulgur is replaced bydurum wheat semolina (couscous seed) and is prepared with tomato, lemon juice, olive oil, raisins and fresh herbs.
Is tabbouleh a caloric dish?
To this question, it is difficult to give a categorical answer. There are so many variations of the dish that it is impossible to say that it makes you fat.
The basic ingredient changes the glycemic load
The original version, Lebanese or Syrian, containslittlecracked wheat, in favor of parsley, mint and vegetables. It is alsolow in fat, as olive oil is used sparingly. Finally, the bulgur used is oftenbrown, that is to saycomplete. It is therefore an interesting source of complex carbohydrates with a low glycemic index. Thus, it isa very dietary andsatiating salad, because of its richness in fiber. It can be integrated into a diet.
As for the oriental tabbouleh, very popular in our latitudes, it is a little less sotag. Not only is it prepared withWhite Semolina, but it is the main ingredient. However, refined wheat, stripped of its seed coat and its germ, is nutritionally less interesting. It is digested and assimilated more quickly, so it is lessfillingtag. In addition, oriental tabbouleh isoften fatty and less rich in vegetables than its Lebanese sidekick.
What about industrial tabbouleh?
As for industrial salads, they are oftenmorecaloricthan traditional preparations.
For the Pierre Martinet brand
The brand’s different tabbouleh display a NutriScore B.
- The oriental tabbouleh with olive oil “weighs” 183 kcal per 100 g, 6.7 g of lipids (of which 0.8 g saturated ), 25 of carbohydrates (of which 5.4 g of sugars ), 4.5 g protein and 2.1 g fiber.
- Chicken tabbouleh has 171 kcal per 100 g, 7.2 g of fat (including 0.8 g saturated ), 20 g of carbohydrates (including 3.6 g of sugars
- Finally, the so-called Lebanese tabbouleh “weighs” 169 kcal , 6.6 g of fat (including 0.7 g of saturated fatty acids ), 22 g of carbohydrates (including 2.6 g of sugars
For the Bonduelle brand
The brand’s semolina salads have a NutriScore B, except for the vegetable tabbouleh, which has a NutriScore A.
- The oriental recipe with olive oil is178 kcalper 100 g, 6 g of fat (including0.7 g saturated), 25 g of carbohydrates (including 4 g of sugars), 5 g of protein and 2g of fiber.
- The roast chicken version “weighs” 177 kcalper 100 g, 8 g fat (including0.8 g saturated), 18.5 g carbohydrates (including 2.5 g sugars), 6.5 g protein and2.5 g fiber.
- Finally, thevegetableversion represents149g per 100 g, 6.5 g of fat (including0.9 g saturated), 18 g of carbohydrates (including 3 g ofsugars), 3.5 g of protein and 2 g of fiber.
For industrial tabbouleh labeled organic
Organic industrial recipes have more or less good surprises:
- the organic village vegetable tabbouleh (E.Leclerc) has a NutriScore A, with an energy value of197 kcal, 8.9 g of fat (including1 g saturated), 23 g of carbohydrates (including 2.4 g of sugars), 4.3 g of protein and3.9 g of fiber;
- the tabbouleh of the Danival organic mill displays a NutriScore C, 166 kcalper 100 g, 8.4 g of fat (including 1.1 g saturated), 17.7 g of carbohydrates (including 6.3 g of sugars), 3.1 g of protein and3.2 g offiber;
- Monique Ranou organic grape tabbouleh also has a NutriScore C, with177 kcal per 100g, 5.3 g of fat (0.7 g saturated), 26.3 g of carbohydrates (including5.2 g of sugars), 4.3 g of protein and 3.4 g of dietary fiber.
The results are therefore mixed:
- Industrial tabbouleh oscillates between150 and 180 kcal per 100g, which is reasonable for aportionof acarbohydrate-based dish-based dish;
- the saturated fat content is controlled by the use of natural vegetable oilssuch as olive or rapeseed;
- however, the products are oftensalted to excess (up to 1 g per 100 g of product);
- Organic is not a guarantee of a dietary product, given the content ofsugars (up to 6.3 g per 100 g) andlipids (higher than those of non-organic tabbouleh) of some preparations.
Also, the conclusion seems clear: tabbouleh does not make you fat if it is prepared at home, with healthy ingredients and a mastery of the addition of oil and salt.
What recipe for tabbouleh when you are on a diet?
If you are on adiet, or simply concerned about your weight, you do not have to deprive yourself of tabbouleh. But if you want to limit your carbohydrate intake, here is a very light vegetable tabboulehrecipe. It consists of substituting semolina or bulgur with grated cauliflower. To achieve it, you will need:
- A little cauliflower
- A smallcucumber
- Some tomatoes
- A red onion
- A small bouquet of parsley
- A handful of mint leaves
- A lemon
- 4 tbsp olive oil
- Salt and pepper
Preparation:
- Wash the cauliflower, separate the florets and mix them until you get semolina.
- Pour the vegetable semolina into a bowl and add the lemon juice, olive oil, salt and pepper. Mix and refrigerate.
- Peel the cucumber, wash and seed the tomatoes, then cut the vegetables into small pieces.
- Rinse the fresh herbs and slice them. Cut the onion into thin strips.
- Add all the ingredients to the cauliflower semolina. Mix and serve chilled.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.