Lemon Herb Tuna and Bulgur Bowl
Fluffy bulgur wheat paired with flake albacore tuna, English cucumbers, sweet bell peppers, and fresh mint in a bright lemon olive oil vinaigrette.
- Prep: 10 min
- Cook: 12 min
- Total: 22 min
- Servings: 6
- Cuisine: Middle Eastern
- Difficulty: Easy
- Cost: $2.20/serving
Dietary
- Pescatarian
- Dairy-Free
- Egg-Free
- Nut-Free
- Low-Saturated-Fat
- Low-Sugar
- Halal
- Kosher
- Low-Fat
- Low-Cholesterol
- Low-Calorie
Tags
- healthy
- fresh
- budget-friendly
- quick
- tangy
Ingredients
- 1.5 cup bulgur wheat (medium grind)
- 3 cup water (boiling)
- 3 can canned albacore tuna (5 oz can, drained and flaked)
- 1 red bell pepper (finely diced)
- 1 English cucumber (diced)
- 0.5 cup fresh flat-leaf parsley (chopped)
- 0.25 cup fresh mint (chopped)
- 3 tablespoon fresh lemon juice
- 2 tablespoon olive oil (extra virgin)
- 0.75 teaspoon salt
- 0.25 teaspoon black pepper (ground)
Instructions
- Place bulgur wheat in a heatproof bowl. Pour boiling water over the bulgur, add 1/4 teaspoon salt, stir once, cover tightly with a plate or lid, and let stand for 12 minutes until water is absorbed and grains are tender. Fluff with a fork.
- In a small measuring cup or bowl, whisk together fresh lemon juice, olive oil, black pepper, and the remaining 1/2 teaspoon salt.
- Portion the warm or cooled bulgur evenly across 6 meal prep bowls.
- Top each bowl with drained canned albacore tuna, red bell pepper, English cucumber, fresh flat-leaf parsley, and fresh mint.
- Drizzle the lemon olive oil dressing evenly over each portion before packing.
Notes
Bulgur holds up without getting soggy for up to 3 days when refrigerated. Pack an extra lemon wedge if desired.
Nutrition (per serving)
- Calories: 308
- Protein: 23.6 g
- Carbohydrates: 40.2 g
- Fat: 6.2 g
- Fiber: 6.2 g
- Sodium: 500 mg
- Saturated Fat: 1 g
- Sugar: 2.4 g
- Cholesterol: 34 mg