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Tabbouleh with Fruit

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Taste fruit in a whole new way! Fresh fruit is spiced with an intriguing mixture and served with bulgur wheat. From Prevention Healthy Cooking.

  • Prep Time 20 min
  • Total Time 1 hr 10 min
  • Servings 4

Ingredients

1
cup orange juice
1/2
cup uncooked bulgur
2
tablespoons lemon juice
1
tablespoon extra-virgin olive oil
3/4
teaspoon ground cumin
1/2
teaspoon ground cinnamon
1/4
teaspoon salt
1/4
teaspoon black pepper
1
large tomato, chopped
1/2
cantaloupe, peeled, seeded and cubed
1
cup fresh strawberries, diced
1/2
pint fresh blueberries
1/2
pint fresh raspberries
1/2
small red onion, chopped
2
tablespoons chopped Italian flat-leaf parsley
1
tablespoon chopped fresh mint

Directions

  • 1 In medium bowl, combine orange juice and bulgur. Let stand 30 minutes or until bulgur is tender and softened.
  • 2 In small bowl, whisk together lemon juice, oil, cumin, cinnamon, salt and pepper.
  • 3 Drain bulgur and place in large bowl. Gently stir in tomato, cantaloupe, strawberries, blueberries, raspberries, onion, parsley and mint. Pour lemon juice mixture over salad tossing to coat well. Let stand at least 15 minutes to allow flavors to blend.

Nutrition Info

The Quick Take:

  • Calories 230
  • Fat 4 1/2g
  • Saturated Fat 1/2g
  • Sodium 170mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
(
Calories from Fat
40),
% Daily Value
Total Fat
4 1/2g
4 1/2%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
170mg
170%;
Total Carbohydrate
42g
42%
(Dietary Fiber
9g
9%
  Sugars
21g
21%
),
Protein
4g
4%
;
% Daily Value*:
Vitamin A
60%;
Vitamin C
160%;
Calcium
6%;
Iron
10%;
Exchanges:
1 Starch; 1 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

Did you know that bulgur wheat is a whole grain? Whole grains may help reduce blood cholesterol when eaten as part of a healthy diet.

Stop Dieting and Lose Weight from Prevention® (2003) p. 247

©Copyright 2009, Rodale, Inc.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 10/26/2010. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
(
Calories from Fat
40),
% Daily Value
Total Fat
4 1/2g
4 1/2%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
170mg
170%;
Total Carbohydrate
42g
42%
(Dietary Fiber
9g
9%
  Sugars
21g
21%
),
Protein
4g
4%
;
% Daily Value*:
Vitamin A
60%;
Vitamin C
160%;
Calcium
6%;
Iron
10%;
Exchanges:
1 Starch; 1 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.

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