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December 06, 2022

Healthy Recipe: Heart-Healthy Tuna and Bulgur Salad

Healthy Eating Recipes

Content sponsored by IBC - Native (195x33)

Limited - IBX Recipe - Tuna Bulgur Salad TOM D'INTINO/for PhillyVoice

Are you tired of having the same old salad every day for lunch? Then treat yourself to a tuna and bulgur salad! High in fiber and protein, this delicious, heart-healthy salad is easy to make and will satisfy your hunger.

Heart-Healthy Tuna and Bulgur Salad — makes 4 servings

• 1 cup of boiling water
• 1/3 cup of bulgur (cracked wheat)
• 1/3 cup of red wine vinegar
• 2 tablespoons of olive oil
• 1/3 cup of parsley, chopped
• 4 cups of chopped romaine lettuce
• ½ cup of cherry tomatoes, halved
• 1 cucumber, chopped
• 1 small scallion, finely chopped
• 1 zucchini, finely chopped
• 1 5-oz. can of chunk light tuna in water


  1. In a small pan, pour boiling water over bulgur. Cover and set aside.
  2. Whisk vinegar, oil, and parsley in a large bowl. Add lettuce, tomatoes, cucumber, scallion, and zucchini. Toss well.
  3. Drain tuna and fleck into small pieces. Stir tuna into salad.
  4. Drain bulgur through a strainer. Add to salad. Mix all ingredients well. Serve immediately or chill and serve later.

Nutritional Information:
Calories: 200
Fat: 8g
Saturated fat: 1g
Sodium: 110mg
Carbs: 22g
Protein: 9g
Fiber 6g

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