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Tabbouleh with Oranges and Sunflower Seeds Recipe

Tabbouleh with Oranges and Sunflower Seeds Recipe

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Tabbouleh with Oranges and Sunflower Seeds

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Ingredients

Count

Nutrition

159

Calories

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Ingredients:

Serving

3/4 cup uncooked bulgur or cracked wheat
2 cups boiling water
2 navel oranges
1 tbsp sugar
1 1/2 tbsp olive oil
1/4 tsp salt
1/4 tsp black pepper
1 cup chopped fresh parsley
3/4 cup chopped fresh mint
3/4 cup diced seeded peeled cucumber
1/2 cup coarsely chopped red onion
2 navel oranges , each cut crosswise into 10 (1/4-inch-thick) slices
2 tbsp sunflower seeds

Directions:

Combine bulgur and boiling water in a large bowl. Cover and let stand 30 minutes, and drain.
Peel and section 2 oranges over a bowl; squeeze membranes to extract juice. Set sections aside; reserve 1/4 cup juice. Discard membranes. Combine reserved orange juice, sugar, oil, salt, and pepper; stir well with a whisk.
Add orange sections, parsley, mint, cucumber, and onion to bulgur mixture; stir well. Add orange juice mixture; toss gently to coat. Cover and chill at least 2 hours.
Arrange the orange slices on each of 5 serving plates; top with tabbouleh. Sprinkle evenly with sunflower seeds.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	158.63 Kcal (664 kJ)
Calories from fat	41.09 Kcal
		% Daily Value*
Total Fat	4.57g	7%
Sodium	140.25mg	6%
Potassium	408.02mg	9%
Total Carbs	24.32g	8%
Sugars	2.53g	10%
Dietary Fiber	8.32g	33%
Protein	4.02g	8%
Vitamin C	28.3mg	47%
Vitamin A	1.8mg	59%
Iron	214.2mg	1190%
Calcium	113.3mg	11%

Amount Per 100 g
Calories	76.61 Kcal (321 kJ)
Calories from fat	19.84 Kcal
		% Daily Value*
Total Fat	2.2g	7%
Sodium	67.74mg	6%
Potassium	197.06mg	9%
Total Carbs	11.74g	8%
Sugars	1.22g	10%
Dietary Fiber	4.02g	33%
Protein	1.94g	8%
Vitamin C	13.7mg	47%
Vitamin A	0.9mg	59%
Iron	103.5mg	1190%
Calcium	54.7mg	11%

* 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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