A tasty mix of grains, sweet grapes, and pops of mint and lemon. Perfect for a summer BBQ!
Fruited Tabouli
Ingredients
1½ cups low-sodium broth (chicken or vegetable)
1 cup bulgur
1 cup grapes, cut in half or quarters
⅓ cup minced onion
3 Tablespoons chopped fresh mint leaves or parsley
1 small orange, peeled and diced or ¾ cup (one 11-ounce can) mandarin oranges, drained
DRESSING
2 Tablespoons vegetable oil
2 Tablespoons lemon juice or vinegar
2 teaspoons sugar
¼ teaspoon salt
½ teaspoon ground ginger
½ teaspoon cumin
¼ teaspoon black pepper
Directions
- Wash hands with soap and water.
- Rinse fresh fruits and vegetables under running water before preparing.
- Heat broth to boiling, stir in bulgur and turn off heat. Cover and set aside for 25 minutes.
- Remove the cover and fluff the bulgur with a fork. Let cool at least 5 minutes.
- Stir in grapes, onion, mint and orange.
- In a small bowl or jar with a tight lid, mix or shake together the dressing ingredients. Pour over bulgur mixture and toss well. Chill until ready to serve.
- Refrigerate leftovers within 2 hours.
Notes
- Try adding a can of drained and rinsed beans, such as garbanzo.
You might also like...
Salmon Pasta Skillet
Salmon Pasta Skillet
Whole grain pasta, canned salmon and tomatoes come together for a delicious and nutritious pasta meal.
Prepare:
10 minutes
Cook:
20 minutes
Makes:
3 cups
Stir-Fry Noodles with Peanut Sauce
Stir-Fry Noodles with Peanut Sauce
Make your own stir fry ramen noodles with chicken, vegetables and a creamy peanut sauce.
Prepare:
10 minutes
Cook:
30 minutes
Makes:
10 cups
Maple Glazed Turnips
Maple Glazed Turnips
A warm and flavorful dish that combines maple and cinnamon with hearty root vegetables.
Prepare:
15 minutes
Cook:
45 minutes
Makes:
4 Cups
Stovetop Buckwheat
Stovetop Buckwheat
This nutrient-rich grain has an earthy and slightly nutty with a chewy texture.
Prepare:
5 minutes
Cook:
15 to 20 minutes
Makes:
3 cups
Prepare:
5 minutes
Cook:
30 minutes
Makes:
2 ½ cups
Prepare:
5 to 10 minutes
Cook:
45 to 60 minutes
Makes:
4 Servings
Comments
I made this recipe for a potluck (with mint) and it was well received. Then I made it again for home (with parsley) and added a can of rinsed and drained garbanzo beans. This works great as a side with grilled meat/fish/poultry or as a main dish salad. Leftovers made for a tasty and satisfying lunch.