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Tabbouleh with Oranges and Sunflower Seeds

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

Ingredients

  • 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

Nutrition 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

How to Make It

  1. Combine bulgur and boiling water in a large bowl. Cover and let stand 30 minutes, and drain.

  2. 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.

  3. 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.

  4. Arrange the orange slices on each of 5 serving plates; top with tabbouleh. Sprinkle evenly with sunflower seeds.