Try this tasty version of tabbouleh, packed with lots of antioxidant nutrients, including Vitamin E, C, beta-carotene and selenium. Double the portion size, add some pita and you have a great lunch to go.
3/4 cup uncooked bulgar or cracked wheat
2 cups boiling water
2 navel oranges
1 1/2 Tbsp. extra virgin olive oil
1/4 tsp. salt
1/4 tsp. finely chopped garlic
1/4 tsp. ground white pepper
1 cup chopped fresh parsley
3/4 cup chopped fresh mint
1/4 cup chopped cilantro
3/4 cup diced, peeled, English (seedless) cucumber
1/2 cup coarsely chopped red onion
1/2 cup diced tomatoes
1/4 cup sunflower seeds
1/4 cup pine nuts
Recipe makes 10 servings, approximately 1/2 cup tabbouleh per serving
Combine bulgar and boiling water in a large bowl. Cover and let stand 30 minutes. Once the bulgar is soft, drain it.
Peel and section the oranges over a bowl (to catch juice), remove the outer membrane from each section and set the sections aside. Squeeze any remaining juice from the membranes into the bowl, and then discard the membranes. Squeeze the juice from the lemon into the bowl with the orange juice. Add the oil, salt, garlic and pepper; stir well with a whisk.
Add half of the orange sections, and all of the parsley, mint, cucumber, onion, and tomatoes to the bulgar mixture; stir well. Add the citrus juice mixture, the sunflower seeds and the pine nuts; toss gently to coat.
Cover and chill at least 2 hours.
Arrange the remaining orange slices on each plate; top with tabbouleh.
Serving size: approx. 1/2 cup
Protein 3.7 grams
Carbohydrates 15.0 grams
Fat 6.0 grams
Saturated 0.8 grams
Monounsaturated 2.6 grams
Polyunsaturated 2.2 grams
Sodium 60 mg