Watercress & Citrus Tabbouleh

Watercress & Citrus Tabbouleh

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From the EatingWell Kitchen

In this twist on a classic Middle Eastern tabbouleh recipe, we add juicy citrus, peppery watercress and cool, crunchy cucumber. Serve with grilled chicken or lamb kebabs, pita and tzatziki.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • Vinaigrette
  • 2 tablespoons minced shallot
  • 2 tablespoons champagne vinegar
  • 1 tablespoon finely grated orange zest
  • 2 tablespoons freshly squeezed orange juice
  • 2 tablespoons freshly squeezed grapefruit juice
  • 3 tablespoons extra-virgin olive oil
  • 1 teaspoon salt
  • Ground pepper to taste
  • Salad
  • ¾ cup bulgur
  • 1½ teaspoons extra-virgin olive oil
  • 1½ cups boiling water
  • 4 cups coarsely chopped watercress
  • 3 medium oranges, segmented (see Tip) and roughly chopped
  • 2 medium ruby-red grapefruit, segmented (see Tip) and roughly chopped
  • 1 English cucumber, peeled and diced
  • ¾ cup chopped fresh mint
  • ½ cup sliced scallions

Preparation

  • Active

  • Ready In

  1. To prepare vinaigrette: Combine shallot, vinegar, orange zest, orange juice and grapefruit juice in a small bowl. Let stand 30 minutes. Whisking constantly, slowly drizzle in 3 tablespoons oil until the mixture thickens. Season with salt and pepper.
  2. To prepare salad: Combine bulgur and oil in a large bowl. Pour in boiling water, cover and let stand until tender, 15 to 20 minutes. Drain in a strainer, pressing on the bulgur with the back of a large spoon to extract as much liquid as possible. Return to the bowl, fluff with a fork and let cool to room temperature.
  3. Add watercress, oranges, grapefruit, cucumber, mint and scallions to the bulgur. Drizzle with the vinaigrette and stir gently to combine. Cover and chill for 30 minutes, then serve immediately.
  • To “suprême” citrus fruits (most often oranges or grapefruit) is to separate them into segments free of pith, membranes and seeds. To do this, cut a thin slice off the top and bottom of the fruit. Place on a flat surface. Slice off the peel from top to bottom, curving slightly as you cut to follow the curve of the fruit. Holding the fruit over a bowl, use a small sharp knife to cut between the membrane and each segment, letting the segments drop into the bowl. Do not add the juice from segmenting to the tabbouleh—it will make the salad too wet.
  • Give grains a cooldown: To cool grains down quickly, spread them out on a foil-lined baking sheet. The surface area helps speed cooling, while the foil prevents any residual flavors on the pan from seeping in.

Nutrition information

  • Serving size: 1¼? cups
  • Per serving: 225 calories; 9 g fat(1 g sat); 7 g fiber; 36 g carbohydrates; 5 g protein; 61 mcg folate; 0 mg cholesterol; 13 g sugars; 0 g added sugars; 2,490 IU vitamin A; 81 mg vitamin C; 120 mg calcium; 2 mg iron; 408 mg sodium; 561 mg potassium
  • Nutrition Bonus: Vitamin C (135% daily value), Vitamin A (50% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 1 fruit, ½ vegetable, 1½ fat

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