Orange Tabbouleh | Midwest Living

Orange Tabbouleh

Orange Tabbouleh

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  • Makes: 4 servings
  • Yield: 2 cups
  • Hands On 30 mins
  • Total Time 4 hrs

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This hearty, healthy salad combines juicy fruit, flavorful fresh herbs and warm spices. Even people who are skeptical of the nutritious bulgur wheat will be surprised how much they like it.


  • 1/2 cup bulgur, rinsed and drained
  • 1/2 cup water
  • 3 medium navel oranges
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon ground turmeric
  • 1/2 cup frozen green peas, thawed
  • 1/2 cup coarsely shredded carrot
  • 1 green onion, thinly sliced
  • 1/4 cup snipped fresh flat-leaf Italian parsley
  • 2 tablespoons snipped fresh mint


  1. In a small saucepan, bring bulgur and the water to boiling; reduce heat. Simmer, covered, about 5 minutes or until the water is almost absorbed. Remove from the heat. Let stand, covered, for 10 minutes.
  2. Meanwhile, shred 1/2 teaspoon zest from one of the oranges into a large bowl. Juice one of the oranges and add the juice to the zest in bowl. Cut the peel and all the white pith off the remaining two oranges. Working over the large bowl (to catch juice), cut sections from oranges, letting them fall into the bowl.
  3. Add all remaining ingredients (except bulgur) to the oranges. Toss gently to combine. Add undrained bulgur and toss again to coat. Chill, covered, for 4 to 24 hours, stirring once or twice.

Nutrition Facts

(Orange Tabbouleh)

Servings Per Recipe 4, sugar (g) 11, Potassium (mg) 377, iron (mg) 2, vit. A (IU) 3618, cal. (kcal) 191, calcium (mg) 71, pro. (g) 4, chol. (mg) 0, Thiamin (mg) 0, Fat, total (g) 7, vit. C (mg) 63, carb. (g) 30, Niacin (mg) 2, sat. fat (g) 1, Riboflavin (mg) 0, Folate (µg) 58, Polyunsaturated fat (g) 1, Pyridoxine (Vit. B6) (mg) 0, Monounsaturated fat (g) 5, sodium (mg) 328, fiber (g) 7, Cobalamin (Vit. B12) (µg) 0, Trans fatty acid (g) 0

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