Green salad with bulgur and tuna recipe

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  • Serves 4
  • 20 mins to prepare and 20 mins to cook
  • 379 calories / serving
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091057 HERO

Prepare the bulgur wheat by placing in a bowl and pouring over enough boiling water to completely cover. Let is sit for 15 minutes before running a fork through it. Set to one side.

Place the eggs in a pan of boiling water and cook for 12 minutes. Remove and refresh under cold running water before peeling and slicing into quarters.

Prepare the dressing by whisking together the mustard and white wine vinegar in a mixing bowl. Season and whisk again for a 30 seconds. Pour in the oil in a steady stream while whisking simultaneously until you have a thick dressing. Stir in the chopped parsley and keep to one side.

Arrange the lettuce on plates and place the pepper, tomato and bulgur wheat on top. Sprinkle over some of the julienned mint and follow by placing tuna on top.

Arrange the hard-boiled egg on top and spoon over the dressing. Garnish with a sprig of mint and serve.

 

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  • Ingredients

  • 1 curly leaf lettuce, leaves separated
  • 1 red pepper, finely diced
  • 2 tins tuna, drained and flaked
  • 4 eggs
  • 2 tomatoes, finely diced
  • 100g bulgur wheat
  • 2tbsp mint, julienned
  • 2tbsp parsley, finely chopped
  • 50ml sunflower oil
  • 25ml white wine vinegar
  • 1tbsp Dijon mustard
  • salt
  • pepper
  • sprigs of mint to garnish
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  • Energy 1585kj 379kcal 19%
  • Fat 21g 30%
  • Saturates 3.6g 18%
  • Sugars 4.5g 5%
  • Salt 1.5g 25%

of the reference intake
Carbohydrate 22.8g Protein 23.5g Fibre 2.2g

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