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Bulgur Salad With Tuna And Capers Recipe

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0 votes | 1942 views
Servings: 4

Ingredients

Cost per serving $1.27 view details

Directions

  1. In a medium saucepan toast the bulgur over medium-high heat, stirring occasionally, for about 5 to 7 min (it should make popping sounds in the pan and be browned slightly).
  2. Add in water and 1 teaspoon salt to pan and bring to a boil.
  3. Turn off the heat and let bulgur sit for 5 min.
  4. Transfer bulgur to a baking sheet and spread out to cold.
  5. Sprinkle with parsley.
  6. Put the tuna in a large bowl and flake it.
  7. Add in the capers, onion, garlic, cayenne pepper, some salt and pepper and lemon juice.
  8. Add in the tomatoes and toss thoroughly.
  9. Stir in the extra virgin olive oil and add in the fresh herbs.
  10. Serve the bulgur topped with the tuna mix.
  11. Garnish with the minced scallions.
  12. Imported Italian tuna in extra virgin olive oil is more expensive than regular canned tuna, but it has a lot more flavour. You can buy this tuna at Italian specialty food shops and upscale grocery stores. Bulgur comes from the Middle East. It consists of whole-wheat kernels which have been steamed and dry. Most Middle Eastern markets and health food stores carry it.
  13. Yield is 4 servings.
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Nutrition Facts

Amount Per Serving %DV
Serving Size 284g
Recipe makes 4 servings
Calories 295  
Calories from Fat 98 33%
Total Fat 11.16g 14%
Saturated Fat 1.55g 6%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 729mg 30%
Potassium 330mg 9%
Total Carbs 46.06g 12%
Dietary Fiber 10.9g 36%
Sugars 2.07g 1%
Protein 7.39g 12%

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