Anna’s Perfect Bulgar Wheat & Tuna Salad (20g Protein)

Hey everyone! Anna Kowalska here, and today I’ve got a recipe that’s become a real go-to in my kitchen: the Bulgar Wheat & Tuna Mediterranean Salad (20g Protein). You know how I feel about homemade food – it’s gotta be packed with flavor and made with love, right? This salad totally fits the bill! It’s inspired by those bright, fresh flavors of the Mediterranean, and honestly, it’s a lifesaver on those busy weeknights when you still want something delicious and good for you. Plus, with a whopping 20 grams of protein, it’s perfect for refueling after a workout or just keeping you full and happy.

Why You’ll Love This Bulgar Wheat & Tuna Mediterranean Salad (20g Protein)

• Packed with Protein: Get a solid 20g of protein per serving, perfect for keeping you full and energized.
• Super Easy to Make: Seriously, it comes together in minutes – no complicated steps here!
• Fresh Mediterranean Flavors: All those bright, tasty ingredients like cucumber, tomatoes, and lemon just sing.
• Perfect for Busy Days: It’s a lifesaver for quick lunches, light dinners, or post-workout fuel.

Ingredients for Your Bulgar Wheat & Tuna Mediterranean Salad (20g Protein)

Alright, let’s get our ingredients ready! This is the part where the magic starts to happen. You’ll need:

• ½ cup cooked bulgur wheat (make sure it’s cooled down!)
• 1 (5 oz) can of tuna, drained really well – I like to get as much liquid out as possible.
• ½ cup cucumber, diced up nice and fine.
• ½ cup tomatoes, chopped. Any kind works, but cherry tomatoes are super easy.
• 2 tablespoons fresh parsley, chopped. This adds such a lovely freshness!
• 2 tablespoons olives, sliced. I usually go for Kalamata, but green olives are great too.
• 1 tablespoon extra virgin olive oil – the good stuff!
• 1 tablespoon fresh lemon juice. That zing is key!
• 1 small garlic clove, minced. Just a little bit for that punch.
• Salt and freshly ground black pepper, to taste.

That’s it! Simple, right?

Ingredient Notes and Substitutions for Bulgar Wheat & Tuna Mediterranean Salad (20g Protein)

I really love Kalamata olives here because they have this wonderful, slightly fruity flavor that just screams Mediterranean. But hey, if you’re not a fan or can’t find them, regular sliced green olives work perfectly too! For the cucumber and tomatoes, you can really use whatever you have on hand. English cucumbers hold up a bit better if you’re making this ahead, and cherry tomatoes are just so easy to chop up quickly. The fresh parsley is pretty non-negotiable for me – it really brightens everything up!

How to Prepare Your Bulgar Wheat & Tuna Mediterranean Salad (20g Protein)

Okay, let’s get this delicious salad put together! It’s really straightforward. First things first, if you haven’t already, cook your bulgur wheat according to the package directions. Once it’s done, spread it out on a plate or baking sheet to let it cool down. This stops it from making the salad mushy.

While that’s cooling, let’s whisk up our simple dressing. Grab a small bowl and whisk together the olive oil, fresh lemon juice, that minced garlic clove, and a good pinch of salt and pepper. Give it a good mix until it’s all combined. It smells so fresh already!

Now for the main event! In a bigger mixing bowl, toss in your cooled bulgur wheat, the drained tuna (make sure it’s really well-drained!), the diced cucumber, chopped tomatoes, fresh parsley, and those sliced olives. Just gently combine everything.

Pour that lovely dressing over the salad. Then, using a spoon or spatula, gently toss everything together. You want to make sure all those yummy ingredients get coated in that bright dressing, but try not to mash up the tuna or veggies too much. A gentle mix is key!

And that’s pretty much it! You can totally serve this right away if you’re hungry, or pop it in the fridge for about 15-20 minutes to let those flavors meld together even more. It’s honestly delicious either way.

Tips for Success with Your Bulgar Wheat & Tuna Mediterranean Salad (20g Protein)

Make sure your bulgur wheat is fully cooked and cooled – nobody likes warm, gummy grains! And really drain that tuna well; excess liquid can make the salad watery. When you’re mixing everything together, be gentle; you want those nice textures to shine through. Oh, and don’t skip the lemon juice and fresh parsley – they really make this salad pop!

Serving and Storage for Bulgar Wheat & Tuna Mediterranean Salad (20g Protein)

This Bulgar Wheat & Tuna Mediterranean Salad is super flexible! You can totally enjoy it right after you make it, but I personally love it when it’s had a little time to chill in the fridge for about 20 minutes. That way, all those amazing Mediterranean flavors really get to know each other. It’s also really good at room temperature if you’re taking it to a picnic or potluck!

Got leftovers? No problem! Just scoop any extra salad into an airtight container and pop it in the refrigerator. It’ll keep well for about 2-3 days. Since it’s so fresh and light, it’s really best served cold, so no need to worry about reheating it. Just give it a quick stir before you dig in again!

Frequently Asked Questions about Bulgar Wheat & Tuna Mediterranean Salad (20g Protein)

Is this Bulgar Wheat & Tuna Mediterranean Salad (20g Protein) good for meal prep?

Oh, absolutely! This salad is a dream for meal prep. I often make a big batch on Sunday and pack it into individual containers for lunches throughout the week. It holds up really well!

Can I make this salad ahead of time?

Yes, you can definitely make it ahead. In fact, I think it tastes even better after a few hours in the fridge because all those flavors really meld together beautifully. Just store it in an airtight container.

What are some variations for this high-protein salad?

You can totally switch things up! Try adding some chopped bell peppers for extra crunch, a sprinkle of feta cheese for a salty kick, or even some chickpeas for even more fiber and protein. A few capers would be lovely too if you like that little briny bite!

How long does the Bulgar Wheat & Tuna Mediterranean Salad (20g Protein) last in the fridge?

It stays fresh in the refrigerator for about 2 to 3 days when stored properly in an airtight container. Just give it a good stir before you serve it again.

Estimated Nutritional Information for Bulgar Wheat & Tuna Mediterranean Salad (20g Protein)

Just so you know, the nutritional info can vary a bit depending on the brands you use and how you prep everything, but here’s a good estimate for you! Each serving of this delicious Bulgar Wheat & Tuna Mediterranean Salad packs about 300 calories, 20g of protein, 20g of carbs, and 15g of fat, with around 7g of fiber. It’s a really satisfying and healthy meal!

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