Tabbouleh with Tuna Recipe

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Tabbouleh with Tuna
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Ingredients
13
Count
Nutrition
303
Calories
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Ingredients:

Directions:

  1. In a small saucepan, combine the bulgur and the water. Bring to a boil over high heat. Reduce the heat to low and cook, covered, until the bulgur is tender and most of the water has been absorbed, about 15 minutes. Drain and transfer to a medium bowl to cool.
  2. When the bulgur is cool, stir in the scallions, cucumber, radishes, carrot, parsley, and mint. Add the tuna with its oil, the olive oil, lemon juice, salt, and pepper. Mix gently to combine.
  3. Wine Recommendation: This simple dish requires a neutral white wine with high acidity in order not to clash with the mint and to stand up to the lemon juice. An Italian white, such as a pinot bianco from the Alto Adige, ought to fit the bill perfectly.
  4. Tabbouleh Tips: To cook the bulgur traditionally, put it in a bowl, pour boiling water over it, let it soak for about thirty minutes, and drain. The texture will be a bit firmer. The longer tabbouleh sits, the better it gets. As the juices from the vegetables soak into the bulgur, the flavors marry. Try some the next day. Be sure to use the oil from the tuna. If you don't, you'll need to add another tablespoon and a half of olive oil.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 302.83 Kcal (1268 kJ)
Calories from fat 97.14 Kcal
% Daily Value*
Total Fat 10.79g 17%
Cholesterol 7.65mg 3%
Sodium 619.41mg 26%
Potassium 554.29mg 12%
Total Carbs 34.11g 11%
Sugars 2.49g 10%
Dietary Fiber 9.7g 39%
Protein 17.83g 36%
Vitamin C 25mg 42%
Vitamin A 0.9mg 30%
Iron 90.3mg 502%
Calcium 96.4mg 10%
Amount Per 100 g
Calories 89.67 Kcal (375 kJ)
Calories from fat 28.77 Kcal
% Daily Value*
Total Fat 3.2g 17%
Cholesterol 2.27mg 3%
Sodium 183.41mg 26%
Potassium 164.13mg 12%
Total Carbs 10.1g 11%
Sugars 0.74g 10%
Dietary Fiber 2.87g 39%
Protein 5.28g 36%
Vitamin C 7.4mg 42%
Vitamin A 0.3mg 30%
Iron 26.7mg 502%
Calcium 28.6mg 10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.2
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium

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