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Fruited Tabbouleh with Walnuts and Feta

fruited tabbouleh with walnuts and feta Side Dish Mediterranean
Fruited Tabbouleh with Walnuts and Feta
  • Prep 20 min
  • Total 3 hr 20 min
  • Servings 10

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

Updated September 12, 2011

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)

Steps

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  • 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.

  • 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 Facts

Serving Size: 1 Serving (1/2 Cup)
Calories
200
Calories from Fat
100
% Daily Value
Total Fat
11g
17%
Saturated Fat
2 1/2g
11%
Trans Fat
0g
Cholesterol
5mg
2%
Sodium
210mg
9%
Potassium
180mg
5%
Total Carbohydrate
21g
7%
Dietary Fiber
4g
16%
Sugars
7g
Protein
4g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
10%
10%
Calcium
6%
6%
Iron
4%
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 Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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