Watercress Tabbouleh With Oranges And Almonds - Fast!

1. Cook the bulgar wheat according to instructions on pack.

2. Mix olive oil, lemon juice & zest, chilli and seasoning together and pour over the bulgar. Leave for 5 minutes then fluff with a fork.

3. Stir in the spring onions, tomatoes and cucumber. Remove peel and pith from oranges, then roughly chop the flesh and add to the bulgar.

4. Finish by adding the watercress and almonds, seasoning to taste and mixing well.

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Nutrient	Quantity
Total fats	5451.9025 g
Protein	8.3261 g
Carbohydrates	37.0768 g
Energy	48350.3446 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0286 g
Water	915.4181 g
Aspartic acid	1.2395 g
Calcium, Ca	101.6653 mg
Lutein + zeaxanthin	1119.3855 g
Fiber, total dietary	11.3681 g
Carotene, beta	4037.994 g
Niacin	5.3535 mg
Vitamin A, RAE	378.7774 g
Arginine	0.2131 g
Riboflavin	0.1894 mg
Tocopherol, beta	0.0894 mg
Glutamic acid	3.9939 g
Sodium, Na	46.0077 mg
Fatty acids, total saturated 16:1 undifferentiated	32.7091 g
Total lipid (fat)	5451.9025 g
Manganese, Mn	1.0691 mg
Fructose	12.7405 g
Proline	0.1454 g
Fatty acids, total saturated 16:0	354.4363 g
Choline, total	86.0886 mg
Sugars, total	25.1193 g
Serine	0.2513 g
Fatty acids, total saturated 18:0	92.7228 g
Vitamin B-6	0.7532 mg
Selenium, Se	0.104 g
Ash	4.7402 g
Fatty acids, total saturated 18:1 undifferentiated	3782.5709 g
Pantothenic acid	0.9737 mg
Phenylalanine	0.2642 g
Copper, Cu	0.5778 mg
Betaine	0.9601 mg
Thiamin	0.3577 mg
Methionine	0.0631 g
Iron, Fe	2.5664 mg
Carbohydrate, by difference	37.0768 g
Phosphorus, P	229.4678 mg
Folate, total	145.593 g
Tocopherol, gamma	1.0856 mg
Lycopene	22991.1244 g
Alanine	0.2657 g
Valine	0.1718 g
Fatty acids, total saturated 18:2 undifferentiated	949.0175 g
Glycine	0.1934 g
Carotene, alpha	908.6338 g
Glucose (dextrose)	11.5884 g
Fatty acids, total saturated 14:0	0.0013 g
Zinc, Zn	1.6373 mg
Isoleucine	0.1707 g
Fatty acids, total polyunsaturated	949.0455 g
Leucine	0.2417 g
Tocotrienol, alpha	0.116 mg
Vitamin A, IU	7508.0534 IU
Folate, DFE	145.593 g
Tryptophan	0.059 g
Vitamin C, total ascorbic acid	128.5348 mg
Phytosterols	14559.5487 mg
Starch	0.0532 g
Tyrosine	0.1276 g
Vitamin K (phylloquinone)	456.8787 g
Fatty acids, total saturated	447.1599 g
Histidine	0.1278 g
Fatty acids, total monounsaturated	3809.83 g
Threonine	0.2504 g
Folate, food	145.593 g
Cryptoxanthin, beta	20.67 g
Vitamin E (alpha-tocopherol)	2141.2587 mg
Magnesium, Mg	107.0209 mg
Lysine	0.2614 g
Potassium, K	2221.7361 mg
Cystine	0.0859 g
Fluoride, F	21.4162 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Orange	2	3.525	0.8812	0.009
Spring onion	4	0	0	0
Extra virgin olive oil	3 tablespoons	0	0	0
Tomato	4	160.8396	34.7592	1.7871
Cucumber	0.5	7.98	1.4364	0.1064
Almond	25	48178	0	5450
salt black pepper	0	0	0	0
watercress	80	0	0	0
red chile	1	0	0	0
lemon juice zest	1	0	0	0
bulgur wheat	250	0	0	0