Tabbouleh with Oranges and Sunflower Seeds

Cooking Light
5 servings (serving size: 1 cup tabbouleh and 4 orange slices)


+ Add To Shopping List
3/4 cup uncooked bulgur or cracked wheat
2 cups boiling water
2 navel oranges
1 tablespoon sugar
1 1/2 tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon 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 tablespoons sunflower seeds


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.

Created date

July 1998

Nutritional Information

Calories 204
Caloriesfromfat 28 %
Fat 6.3 g
Satfat 0.8 g
Monofat 3.4 g
Polyfat 1.7 g
Protein 5.3 g
Carbohydrate 35.2 g
Fiber 10 g
Cholesterol 0.0 mg
Iron 1.8 mg
Sodium 131 mg
Calcium 83 mg