A vibrant, nutrient-dense salad combining flaky sardines, wholesome bulgur wheat, and fresh vegetables, all tossed in a zesty lemon-herb vinaigrette. A perfect light yet satisfying meal that's easy on the wallet.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
Ingredients
- 200g bulgur wheat
- 2 cans (240g) sardines in olive oil, drained
- 250g cherry tomatoes, halved
- 1 large cucumber, diced
- 1 small red onion, finely sliced
- 30g fresh parsley, chopped
- 45ml extra virgin olive oil
- 1 lemon, juiced
- 1 clove garlic, minced
- Salt and black pepper to taste
Instructions
- 1.Place the bulgur wheat in a heatproof bowl with a pinch of salt. Pour 400ml of boiling water over it, cover, and let it stand for 15-20 minutes until the water is fully absorbed. Fluff with a fork and let it cool slightly.
- 2.While the bulgur is cooking, prepare the vegetables. Combine the halved cherry tomatoes, diced cucumber, and finely sliced red onion in a large salad bowl.
- 3.In a small jar or bowl, make the dressing by whisking together the olive oil, lemon juice, and minced garlic. Season with salt and pepper to your preference.
- 4.Add the cooked bulgur and chopped parsley to the bowl with the vegetables. Pour over the dressing and toss gently to combine everything well.
- 5.Gently break the drained sardines into large flakes and fold them into the salad. Serve immediately for the best texture, or chill for 20 minutes to allow the flavors to meld.
Nutrition Information
Why this recipe
This recipe is packed with nutrients on a budget. Sardines provide essential omega-3 fatty acids and protein, while bulgur wheat offers high fiber for digestive health. Fresh vegetables add vital vitamins and antioxidants for a perfectly balanced, heart-healthy meal.
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