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Mediterranean Bulgur Salad with Cucumbers, Tomatoes, Sardines and Fresh Herbs
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Mediterranean Bulgur Salad with Cucumbers, Tomatoes, Sardines and Fresh Herbs

A tabbouleh like salad that combines ripe summer vegetables, herbs, a lemony dressing and mood-improving sardines.
Course lunch, Salad
Cuisine Mediterranean
Keyword Bulgur, Salad, Tabbouleh Tabouli salad
Prep Time 25 minutes
Servings 2
Author Elena Paravantes RDN

Ingredients

  • ½ cup (100 g) uncooked bulgur
  • 1 large tomato chopped
  • 1 medium cucumber peeled and chopped
  • 1 spring onion white only chopped
  • ¼ cup finely chopped fresh parsley
  • ¼ cup finely chopped fresh dill
  • Juice and zest of 1 lemon
  • 1 ⅔ tbsp extra virgin olive oil
  • 3 ounces (100 g) Canned sardines in olive oil
  • 2 tsp sesame seeds
  • Salt and pepper

Instructions

  • Place the uncooked bulgur in small pot with 1 ½ cup water over high heat, bring to a boil, turn off the heat cover and let it sit for 15-20 minutes. Drain, squeezing out as much water as you can. Set aside
  • Start preparing the vegetables and herbs. Chop the tomatoes, cucumbers, spring onion and herbs and set aside.
  • Make the dressing: mix the olive oil with the lemon juice and zest. Add a pinch of fine salt and a few grinds of pepper and set aside.
  • Place the bulgur in a medium bowl, add the herbs (setting aside 1-2 tsp of dill) and add half of the dressing, mix well.
  • Add the vegetables and toss, layer the sardines on top , drizzle the rest of the dressing and sprinkle with the rest of the dill and sesame seeds.

Notes

Store covered in the refrigerator for up to 2 days.