Fruited Tabbouleh with Walnuts and Feta

Here's a simple and terrific side for a Mediterranean meal. Mix up the salad in 20 minutes, then chill and serve.

  • Prep Time 20 min
  • Total Time 3 hr 20 min
  • Servings 10

Ingredients

1
cup uncooked bulgur
1
cup boiling water
1/4
cup orange juice
1/4
cup olive oil
1/2
medium cucumber, seeded, chopped (about 1 cup chopped)
1/2
cup chopped red onion
1/2
cup sweetened dried cranberries
1/3
cup loosely packed fresh flat-leaf (Italian) parsley, chopped
1/3
cup loosely packed fresh mint leaves, chopped
1
tablespoon grated orange peel
1/2
teaspoon salt
1
orange, peeled, sectioned and chopped
1/2
cup chopped walnuts, toasted
1/2
cup crumbled feta cheese (2 oz)

  • 1 Place bulgur in large heatproof bowl. Pour boiling water over bulgur; stir. Let stand about 1 hour or until water is absorbed.
  • 2 Stir in orange juice, oil, cucumber, onion, cranberries, parsley, mint, orange peel and salt; toss well. Cover; refrigerate 2 to 3 hours or until well chilled.
  • 3 Just before serving, stir in chopped orange; sprinkle with walnuts and feta cheese.

Expert Tips

Bulgur is wheat kernels that have been steamed, dried and crushed. Store bulgur tightly covered in the refrigerator or freezer.

Toasting intensifies the flavor of the nuts. To toast them, sprinkle in an ungreased heavy skillet. Cook over medium heat 5 to 7 minutes, stirring frequently until almonds begin to brown, then stirring constantly until almonds are light brown.

Substitute crumbled goat cheese for the feta, if desired.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving (1/2 Cup)
Calories
200
(
Calories from Fat
100),
% Daily Value
Total Fat
11g
11%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
5mg
5%;
Sodium
210mg
210%;
Total Carbohydrate
21g
21%
(Dietary Fiber
4g
4%
  Sugars
7g
7%
),
Protein
4g
4%
;
% Daily Value*:
Vitamin A
6%;
Vitamin C
10%;
Calcium
6%;
Iron
4%;
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.