Feta and orange tabouli
A fabulous main meal salad based on bulgur, generously flavoured with fresh herbs. It is best prepared ahead to give time for all the wonderful flavours to mingle.
| Servings | Prep Time | Passive Time |
| 4servings | 40minutes | 1hour chilling (at least) |
| Servings | Prep Time |
| 4servings | 40minutes |
| Passive Time |
| 1hour chilling (at least) |
Ingredients
- 1 1/3 cups bulgur
- 500 g tomatoes ripe but firm, diced
- 1 red onion finely chopped
- 50 g black olives pitted, halved, (optional)
- 1 green or red chili pepper deseeded and diced, (optional)
- 1/4 cup fresh herbs such as mint, basil and cilantro, chopped
- 1 garlic clove crushed
- 1/2 tsp superfine sugar
- 2 tbsp extra virgin olive oil
- 2 oranges
- 175 g feta cheese drained and diced
- 1/4 cup Flaked almonds toasted
- 200 g romaine lettuce or young spinach leaves
Servings: servings
Units:
|
Ingredients
Servings: servings
Units:
|
Instructions
- Put the bulgur in a bowl, pour over enough boiling water to cover and stir well. Leave to soak for 20-30 minutes.
- Meanwhile, combine the tomatoes, onion, olives and chili pepper (if using), herbs, garlic and sugar in a large serving bowl and stir in the olive oil.
- Using a zester, remove the zest from 1 orange in fine shreds and add them to the tomato mixture. Slice the top and bottom off both oranges, cut off all the peel and pith, then halve and chop the fruit, removing the seeds and any large pieces of membrane from the middle. Add the oranges to the tomato mixture with any juice on the board.
- Drain the bulgur in a sieve, pressing out excess water, then add it to the tomato mixture. Cool, then cover and refrigerate for at least 30 minutes.
- Just before serving, stir the feta cheese and almonds into the tabouli. Season to taste. Serve with salad greens, crisp enough to use as scoops or large enough to wrap around forkfuls of tabouli.
Recipe Notes
Variations: Omit the feta cheese and instead add 2 small diced avocados to the salad. Instead of almonds, use chopped walnuts or lightly toasted pine nuts.' Add some chopped dried apricots to the salad.
Each serving: 18 g protein, 24 g fat of which 8.5 g saturates, 47 g carbohydrate, 11.5 g fibre, 499 Calories
