Lunch · Mediterranean · 15 min
Mediterranean Sardine and Bulgur Salad with Lemon and Fresh Herbs
- Calories
- 548
- Protein
- 38g
- Carbs
- 71g
- Fat
- 15g
Ingredients
- 88.7 g bulgur wheat
- 125.4 g canned sardines in tomato sauce
- 31.3 g bok choy
- 1.5667 tbsp lemon juice
- 1.05 tsp lemon zest
- 1.0429 tbsp extra virgin olive oil
- 2.075 tbsp fresh parsley
- 0.2667 tsp salt
Method
- 01Bring a medium pot of water to a boil. Add 85g dry bulgur wheat, reduce heat to low, and simmer for 10-12 minutes until tender. Drain thoroughly and spread on a baking sheet to cool.
- 02In a bowl, gently flake 120.2g canned sardines in tomato sauce, keeping bones intact.
- 03Finely chop 30g bok choy and 8g fresh parsley.
- 04In a large bowl, mix cooked bulgur, sardines, chopped bok choy, and chopped parsley.
- 05Whisk 22.5g lemon juice, 2g lemon zest, 1 tbsp extra virgin olive oil, and 0.25 tsp salt. Pour over the salad and toss gently.
- 06Serve immediately at room temperature.
Cook it with the whole plan around it
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