Fruit and Nut Tabouli Recipe

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Ingredients:

Serving

1 cup fine bulgur
2 1/4 cups boiling water
2 seedless oranges
1/4 cup lemon juice (from about 1 lemon)
1/4 cup olive oil
1 garlic clove, minced
1/2 cup onion, minced
1/2 cucumber, peeled, seeded , and shopped
1 1/2 cups parsley, chopped
1/2 cup mint, chopped
1/4 cup walnuts, toasted and chopped
1/4 cup currants
1/2 tsp salt (or more )
fresh ground black pepper
1/2 cup feta cheese, crumbled (optional)

Directions:

Place bulgur in medium bowl. Pour boiling water over bulgur. Cover the bowl and set aside for 20 minutes. Drain using a fine mesh strainer.
Meanwhile, section oranges with a paring knife by first cutting away the peel and pith, then cutting out the flesh by sections, leaving the membranes. Cut the sections in half, and add them to the bulgur. Add the lemon juice, olive oil, garlic, onion, cucumber, parsley, mint, walnut, and currants. Mix well. Season to taste with salt and pepper.
Serve at room temperature or while still warm from the cooking process.
Add in the feta cheese if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	280.09 Kcal (1173 kJ)
Calories from fat	138.71 Kcal
		% Daily Value*
Total Fat	15.41g	24%
Cholesterol	11.13mg	4%
Sodium	354.56mg	15%
Potassium	472.77mg	10%
Total Carbs	29.93g	10%
Sugars	5.97g	24%
Dietary Fiber	8.49g	34%
Protein	7.06g	14%
Vitamin C	56.6mg	94%
Vitamin A	1mg	33%
Iron	120mg	667%
Calcium	168mg	17%

Amount Per 100 g
Calories	106.28 Kcal (445 kJ)
Calories from fat	52.63 Kcal
		% Daily Value*
Total Fat	5.85g	24%
Cholesterol	4.22mg	4%
Sodium	134.53mg	15%
Potassium	179.39mg	10%
Total Carbs	11.36g	10%
Sugars	2.27g	24%
Dietary Fiber	3.22g	34%
Protein	2.68g	14%
Vitamin C	21.5mg	94%
Vitamin A	0.4mg	33%
Iron	45.5mg	667%
Calcium	63.8mg	17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

6.1

Points
7

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol,
good source of fiber

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