Bulgur Salad with Vegetables and Tuna

Cooked bulgur, fresh vegetables, fresh herbs, canned tuna, and black olives are the basic ingredients of this light, tasty, and very nutritious salad that youll happily reach for on hot summer days.

Details

  • Preparation Time: 45 minutes
  • Cooking Time: 5 minutes
  • Difficulty: 1
  • Spiciness: 0
  • Number of Servings: 4

Ingredients

  • 250 g Bulgur

  • 2 piece Tomato, red

  • 2 piece Sweet potato, unpeeled, fresh

  • 240 g Fish, tuna, in brine

  • 1 handful Olives, black, in brine

  • 4 spoon Oil, olive

  • pieces Juice, lemon

  • 0.25 teaspoons Salt, table

Steps

  1. Place a larger pot of salted water on the stove and wait for the water to boil. Rinse the bulgur in a colander under running water, drain, and transfer to a separate bowl. Pour boiling salted water over it (the ratio of bulgur to water should be 1:3 cups). Cover the bowl and let it sit for 30 to 40 minutes until the grains swell and soften.

  2. Meanwhile, prepare the other ingredients. Wash the tomatoes, clean them (remove the seeds), and cut them into slices or chunks. Wash the cucumber and cut it lengthwise in half. Remove the seeds with a spoon and cut the rest into small pieces. Slice the olives into rings. Drain the tuna from the can and break it into smaller pieces with a fork.

  3. Add the chopped vegetables, olives, and tuna to the bowl with the bulgur. Drizzle the ingredients with olive oil and lemon juice, and season with salt to taste. Mix everything well and serve the prepared salad immediately or chill it in the refrigerator before serving.

Nutrition Information (Per 100g)

  • Calories: 122.4 kcal
  • Fat: 3.51 g
    • Saturated Fat: 0.37 g
  • Carbohydrates: 15.45 g
    • Sugars: 0.73 g
  • Protein: 6.22 g
  • Fiber: 3.44 g

Advice

You can also add fresh herbs to the salad as desired (mint, parsley, cilantro, etc.). You can also peel the cucumber.