Orange Tabbouleh, Healthy Orange Tabbouleh
by Tarla Dalal
Bulgur (which is often referred to as broken wheat or dalia) is the healthiest form of wheat available. The most important nutrient retained by this cereal form is fibre, that makes it a low glycemic index food and helps to prevent a quick rise in blood sugar levels. In contrast, wheat products like rava, maida and pasta lose many of their nutrients as a result of processing and refining. You can also make other nourishing dishes like khichdi and pulao using bulgur wheat.
Packed with protein, calcium, vitamin C, vitamin A, iron and fibre, this salad is spiked up with a lot of mediterranean flavours like olive oil, oranges and parsley. Lemon juice and spring onions which will not fail to perk up your spirits. Allow the salad to rest a while after you toss it so that all the flavours mellow and blend yielding into a harmonious flavour.
Orange Tabbouleh, Healthy Orange Tabbouleh recipe - How to make Orange Tabbouleh, Healthy Orange Tabbouleh
Preparation Time: Cooking Time: Total Time:
Makes 5 servings
1 1/2 cups orange segments
1 tbsp grated orange peel
1 cup broken wheat (dalia)
1/2 cup finely chopped spring onions whites and greens
1/2 cup tomato cubes
1/2 cup finely chopped parsley
1 tsp lemon juice
salt to taste
- Method
- Boil enough water in a deep non-stick pan, add the bulgur wheat, mix well and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. Drain and keep aside to cool slightly.
- Combine all the ingredients in a deep bowl and mix well.
- Refrigerate for at least 1 hour so that all the flavours blend and serve.
| Energy | 136 cal |
| Protein | 3.1 g |
| Carbohydrates | 29.7 g |
| Fiber | 1.6 g |
| Fat | 0.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 663.7 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.5 mg |
| Vitamin C | 24.5 mg |
| Folic Acid | 17.9 mcg |
| Calcium | 38.2 mg |
| Iron | 2 mg |
| Magnesium | 51.4 mg |
| Phosphorus | 107.3 mg |
| Sodium | 6.4 mg |
| Potassium | 131.5 mg |
| Zinc | 0.1 mg |
YUMMY! MY TEACHER LOVED IT LOL
Too good a recipe... did not miss the oil at all. the orange and lemon juice lend a nice tangy taste to this salad which is quite filling. tx for this healthy recipe.