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Orange Tabbouleh Salad, Lebanese

 

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orange tabbouleh salad recipe | Lebanese orange tabbouleh salad | Indian style healthy orange sesame tabbouleh | with 25 amazing images.

orange tabbouleh salad is a vibrant and refreshing twist on the traditional Middle Eastern dish, tabbouleh. This salad typically features bulgur wheat, fresh herbs, vegetables, and is enhanced with the addition of oranges, which adds a citrusy sweetness and a burst of color. It's a nutritious and flavorful option, perfect as a side dish or a light meal.

**Ingredients for orange tabbouleh salad
1. Bulgur Wheat: This whole grain is the base of traditional tabbouleh, packed with fiber, protein, and essential vitamins.
2. Fresh Herbs: Parsley is the primary herb in tabbouleh, providing a fresh, green flavor. Mint may also be added for extra freshness.
3. Vegetables: Commonly diced tomatoes, cucumbers, and spring onions contribute crunch and nutrition to the salad.
4. **Oranges:** Segmenting or juicing fresh oranges provides a sweet and tangy flavor, enhancing the overall taste of the salad.
5. **Olive Oil:** A high-quality extra virgin olive oil adds richness and healthy fats.
6. **Lemon Juice:** Freshly squeezed lemon juice adds acidity, balancing the flavors and brightening the dish.
7. Sea salt :** To taste, these seasonings enhance the overall flavor profile of the salad.

orange tabbouleh salad can be served as a side dish alongside roasted vegetables. It also makes a great light lunch or can be enjoyed as a standalone meal. This versatile salad is perfect for picnics, barbecues, and potlucks, bringing a burst of flavor and color to any table.

Pro tips for orange tabbouleh salad. 1. In a large bowl put the cooked broken wheat (dalia). The porous texture of broken wheat allows it to absorb the flavors of the other ingredients in the salad, creating a harmonious blend. Broken wheat is a common ingredient in Middle Eastern and Mediterranean cuisine, adding a traditional touch to the dish. 2. Add 2 cups orange segments. Oranges add a sweet and tangy flavor that complements the other ingredients in the salad, such as parsley, tomatoes, and bulgur wheat.

Enjoy orange tabbouleh salad recipe | Lebanese orange tabbouleh salad | Indian style healthy orange sesame tabbouleh | with step by step photos.

Orange Tabbouleh Salad, Lebanese recipe - How to make Orange Tabbouleh Salad, Lebanese

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Lebanese SaladsIndian Fruit Salad RecipesQuick Indian SaladsOne Dish Vegetarian MealsVitamin A Rich, Beta Carotene, RetinolHealthy Salads Fruit Based SaladsHealthy Indian Salads with healthy dressing

Preparation Time:    Cooking Time:    Total Time:    Makes 5 servings

Ingredients
Method
For orange tabbouleh salad
    For orange tabbouleh salad
  1. Heat water in a pan and bring it to a boil. Add the bulgur wheat and cook for 7 to 10 minutes. Drain.
  2. Refresh the cooked dalia with cold water and again drain well. Keep aside.

For the dressing
    For the dressing
  1. In a bowl combine extra virgin olive oil or olive oil, lemon juice, chopped garlic and sea salt.
  2. Whisk the dressing thoroughly with a hand whisk. Keep aside.

Making orange tabbouleh salad
    Making orange tabbouleh salad
  1. In a large bowl put the cooked broken wheat.
  2. Add chopped spring onion greens, grated orange rind, chopped mint leaves, chopped parsley, chopped cucumber and the salad dressing and mix gently.
  3. Refrigerate for atleast 2 hours.
  4. Just before serving, add the chopped tomatoes, orange segments and roasted sesame seeds. Mix well and serve the {span class="bold1"}orange tabbouleh salad{/span}.

orange tabbouleh salad video by Tarla Dalal

Orange Tabbouleh Salad, Lebanese recipe with step by step photos

like orange tabbouleh salad
  1. like orange tabbouleh salad recipe | Lebanese orange tabbouleh salad | Indian style healthy orange sesame tabbouleh | then see other Lebanese vegetarian salad recipes and some recipes we love.
    • tabbouleh recipe | Lebanese tabbouleh | Indian style tabbouleh | healthy tabouli | 
    • fattoush salad | middle eastern fattoush salad | vegetarian fattoush salad | lebanese fattoush salad |

what is orange tabbouleh made of ?
  1. what is orange tabbouleh made of ? See below image of list of ingredients for orange tabbouleh.

How to cook broken wheat?
  1. This is what bulgar wheat (dalia) looks like. Broken wheat or cracked wheat is made by milling whole raw wheat grains coarsely. Wheat is cleaned and husked and then processed to the required size. It is highly nutritious as it does not undergo refining. Such cracked wheat has a large number of uses, especially as a dietary supplement. When broken wheat is cooked, it has a hearty, warm aroma and a delightful, grainy taste. It is slightly nutty and chewy. 
     
  2. Heat water in a pan until it boils.
  3. Add the bulgur wheat and cook  for 7 to 10 minutes. NOTE : 1/3 cup bulgar wheat gives 1 cup or 1/2 cup bulgar wheat gives 1 1/2 cups broken wheat. 
     
  4. Check at 7 minutes if the dalia is cooked. 
     
  5. Once cooked, strain the dalia.
     
  6. Drain and refresh it with cold water and again drain well.
     
  7. Cooked broken wheat (dalia). Keep aside.

dressing for orange tabbouleh salad
  1. In a bowl put 2 tbsp extra virgin olive oil or olive oil. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for.
  2. Add 2 tbsp lemon juice. Lemon juice adds a tangy and citrusy flavor that complements the sweetness of the orange and the other vegetables in the salad.     
  3. Add 1/2 tsp finely chopped garlic. Garlic adds a pungent and savory flavor that complements the sweetness of the oranges and the freshness of the other vegetables.
  4. Add sea salt to taste.
  5. Whisk the dressing thoroughly with a hand whisk. Keep aside.

making orange tabbouleh salad
  1. In a large bowl put the cooked  broken wheat (dalia). The porous texture of broken wheat allows it to absorb the flavors of the other ingredients in the salad, creating a harmonious blend. Broken wheat is a common ingredient in Middle Eastern and Mediterranean cuisine, adding a traditional touch to the dish.
  2. Add 2 tbsp finely chopped spring onion greens. Spring onions add a fresh, pungent flavor that complements the sweetness of the oranges and the other ingredients in the salad.
  3. Add 1 tbsp grated orange rind. The rind adds a zesty citrus flavor that complements the other ingredients in the salad.
  4. Add ⅓ cup fresh mint, finely chopped. The coolness of mint helps to balance the acidity of the orange juice and the richness of the olive oil.
  5. Add 1/2 cup finely chopped parsley. Parsley adds a fresh, herbaceous flavor that complements the sweetness of the oranges and the tanginess of the lemon juice.
  6. Add 1/2 cup chopped cucumbers. Cucumber provides a pleasant crunch and texture, contrasting with the soft grains of the tabbouleh.
  7. Add the salad dressing.
  8. Mix gently.
  9. Chill in the fridge for 2 hours.
  10. Add 1/2 cup tomato , finely chopped. Tomatoes provide a refreshing and juicy texture to the salad. Tomatoes add a sweet and tangy flavor that complements the other ingredients in the salad.
  11. Add 2 cups orange segments. Oranges add a sweet and tangy flavor that complements the other ingredients in the salad, such as parsley, tomatoes, and bulgur wheat.
  12. Top with 1 tbsp roasted sesame seeds (til).
  13. Mix well.
  14. Serve orange tabbouleh | Lebanese orange tabbouleh salad | Indian style healthy orange sesame tabbouleh | 

pro tips for orange tabbouleh salad
  1. In a large bowl put the cooked  broken wheat (dalia). The porous texture of broken wheat allows it to absorb the flavors of the other ingredients in the salad, creating a harmonious blend. Broken wheat is a common ingredient in Middle Eastern and Mediterranean cuisine, adding a traditional touch to the dish.
  2. Add ⅓ cup fresh mint, finely chopped. The coolness of mint helps to balance the acidity of the orange juice and the richness of the olive oil.
  3. Add 2 cups orange segments. Oranges add a sweet and tangy flavor that complements the other ingredients in the salad, such as parsley, tomatoes, and bulgur wheat.
  4. Add 1/2 cup tomato , finely chopped. Tomatoes provide a refreshing and juicy texture to the salad. Tomatoes add a sweet and tangy flavor that complements the other ingredients in the salad.

benefits of orange tabbouleh salad
  1. Orange Tabbouleh Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits (oranges, grapefruit and sweet lime), lemons, vegetables ( capsicum , broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 88% of RDA.
    2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour ,  chana dal, moong, walnuts, masoor dal, brown rice ,  jowar, bajra. 20% of RDA.
    3. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots , mango, papaya, peach, tomatoes, pumpkin  etc. and other vegetables like spinach, kale, fenugreek leaves , broccoli , capsicum etc. % of RDA.
    4. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 18% of RDA.
    5. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal,  yellow moong dal, urad dal, toor dal , sesame seeds ). 17% of RDA.
Nutrient values per serving
Energy192 cal
Protein3.2 g
Carbohydrates27.9 g
Fiber2.6 g
Fat7.5 g
Cholesterol0 mg
Vitamin A950.7 mcg
Vitamin B10.2 mg
Vitamin B20.1 mg
Vitamin B31.3 mg
Vitamin C35.2 mg
Folic Acid33.1 mcg
Calcium71.6 mg
Iron2.4 mg
Magnesium54.7 mg
Phosphorus110 mg
Sodium9.1 mg
Potassium159.9 mg
Zinc0.4 mg
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