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Tabbouleh with Fruit

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Tabbouleh with Fruit
  • Prep Time 20 min
  • Total Time 1 hr 10 min
  • Servings 4
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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.

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.
Trademarks referred to herein are the properties of their respective owners.
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

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
(
Calories from Fat
40
)
Daily Value
Total Fat
4 1/2g
7%
(
Saturated Fat
1/2g
3%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
170mg
7%
Potassium
670mg
19%
Total Carbohydrate
42g
14%
(
Dietary Fiber
9g
35%
,
Sugars
21g
)
Protein
4g
Daily Value*:
Vitamin A
60%
60%
Vitamin C
160%
160%
Calcium
6%
6%
Iron
10%
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 Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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