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Tabbouleh with Fruit

Tabbouleh with Fruit
Recipe Tip
Basic Bulgur
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.
Source
Stop Dieting and Lose Weight from Prevention® (2003) p. 247
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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
Start to Finish:1 hr 10 min
makes:4 servings

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

Nutritional Information
1 Serving: Calories 230 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 170mg; Total Carbohydrate 42g (Dietary Fiber 9g, Sugars 21g); Protein 4g % Daily Value*: Vitamin A 60%; Vitamin C 160%; Calcium 6%; Iron 10% Exchanges: 1 Starch; 1 Fruit; 1 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 3 MyPyramid Servings: 1 tsp Fats & Oils, 1 1/2 c Fruits, 1 oz-equivalents Grains, 1/4 c Vegetables 
*% Daily Values are based on a 2,000 calorie diet.
©Copyright 2009, Rodale, Inc.
 
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