Surprise your taste buds with this healthy and nutritious Tabbouleh with Tuna recipe. This dish combines the unique flavors of fresh herbs, vegetables, and tuna, creating a perfect harmony. It's an ideal choice for lunch or dinner, offering a refreshing and light meal packed with proteins and fiber.
The ingredients in this recipe are fairly common and should be easily found in your local supermarket. However, bulgur might not be a staple in everyone's pantry. It's a type of dried cracked wheat with a nutty flavor, often used in Middle Eastern cuisine. You'll typically find it in the grains or health food aisle.
Ingredients for Tabbouleh with Tuna
Bulgur: A type of whole wheat grain that has been cracked and partially pre-cooked. It adds a nutty flavor and satisfying bite to the dish.
Scallions: These bring a mild and slightly sweet onion flavor.
Cucumber: Adds a refreshing and hydrating crunch.
Radishes: Gives the tabbouleh a peppery kick and a nice crunch.
Carrot: Adds a hint of sweetness and more crunch.
Parsley: Provides an earthy and slightly bitter note, balancing the flavors.
Mint: Gives the dish a bright and refreshing taste.
Tuna: Packed in oil for more flavor, this adds a good source of protein.
Olive oil: Used for its fruity, rich flavor and health benefits.
Lemon juice: Brightens up the dish and enhances the flavors.
Salt: Enhances all the other flavors.
Black pepper: Adds a bit of heat and complexity.
One reader, Carolyn Kehoe says:
This tabbouleh with tuna recipe is a game-changer! The combination of fresh herbs, crunchy vegetables, and flavorful tuna creates a delightful and satisfying dish. The balance of textures and flavors is simply perfect. It's a must-try for anyone looking for a healthy and delicious meal.
Techniques Required for Making Tabbouleh with Tuna Recipe
How to cook bulgur: In a small saucepan, combine the bulgur and the water. Bring to a boil over high heat, then reduce the heat to low and cook, covered, for about 15 minutes until the bulgur is tender and most of the water has been absorbed.
How to prepare the vegetables: Finely chop the scallions, cucumber, radishes, and carrot. Chop the fresh parsley and mint.
How to mix the ingredients: When the bulgur is cool, stir in the prepared vegetables and herbs. Add the tuna with its oil, olive oil, lemon juice, salt, and pepper. Mix gently to combine.
How to serve: Portion the tabbouleh with tuna into serving dishes and enjoy.
How To Make Tabbouleh with Tuna
Made with carrots and cucumbers, amp up your usual greens with a Middle-Eastern tabbouleh that’s served with canned tuna for an easy salad with tuna recipe.
Serves:
Ingredients
- 1cupbulgur
- 2cupswater
- 6scallions
- 1cucumber
- 6radishes
- 1carrot
- ¼cupfresh parsley,chopped
- ¼cupfresh mint,chopped
- 6oztuna packed in oil,(1 can)
- 2tbspolive oil
- ⅓cuplemon juice,from 2 lemons
- ¾tspsalt
- ¼tspfresh ground black pepper
Instructions
-
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, for about 15 minutes until the bulgur is tender and most of the water has been absorbed.
-
Drain and transfer to a medium bowl to cool.
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When the bulgur is cool, stir in the scallions, cucumber, radishes, carrot, parsley, and mint. Add the tuna with its oil, olive oil, lemon juice, salt, and pepper. Mix gently to combine.
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Serve and enjoy.
Nutrition
- Calories: 299.97kcal
- Fat: 11.01g
- Saturated Fat: 1.74g
- Monounsaturated Fat: 6.27g
- Polyunsaturated Fat: 2.23g
- Carbohydrates: 35.25g
- Fiber: 6.67g
- Sugar: 3.53g
- Protein: 18.24g
- Cholesterol: 7.65mg
- Sodium: 650.45mg
- Calcium: 77.98mg
- Potassium: 565.37mg
- Iron: 3.09mg
- Vitamin A: 179.54µg
- Vitamin C: 23.52mg
Helpful Technique for Enhancing Tabbouleh with Tuna Recipe
When preparing the bulgur, ensure to fluff it with a fork after it's cooked and drained. This will separate the grains and prevent them from sticking together, resulting in a lighter and more appealing tabbouleh. Additionally, when adding the tuna, try to break it into smaller chunks to distribute it evenly throughout the salad. This will ensure that each bite has a balanced taste of all the ingredients.
Time-Saving Tips for Preparing Tabbouleh with Tuna
Prep ahead: Prepare the bulgur and chop the vegetables in advance to save time when assembling the tabbouleh with tuna.
Use canned tuna: Opt for canned tuna packed in oil for convenience and quick preparation.
Multitask: While the bulgur is cooking, use that time to chop the vegetables and herbs to streamline the process.
Invest in a good knife: A sharp, quality knife can make chopping and prepping ingredients much faster and more efficient.
Batch cooking: Consider making a larger batch of tabbouleh with tuna and storing it in the fridge for quick and easy meals throughout the week.
Substitute Ingredients For Tabbouleh with Tuna Recipe
bulgur - Substitute with quinoa: Quinoa is a gluten-free alternative to bulgur and has a similar texture when cooked. It also provides a complete protein source.
tuna - Substitute with canned salmon: Canned salmon can be used as a delicious alternative to tuna, providing a similar texture and flavor while adding a different dimension to the dish.
lemon juice - Substitute with lime juice: Lime juice can be used as a substitute for lemon juice to provide a slightly different citrus flavor while still maintaining the acidity in the dish.
bulgur - Substitute with couscous: Couscous can be used as a substitute for bulgur, providing a similar texture and nutty flavor to the dish. It cooks quickly and can be a convenient alternative.
fresh parsley - Substitute with cilantro: Cilantro can be used as a substitute for parsley, providing a fresh and vibrant flavor to the dish while adding a unique twist.
fresh mint - Substitute with basil: Basil can be used as a substitute for mint, providing a slightly different herbaceous flavor while still adding a refreshing element to the dish.
cucumber - Substitute with zucchini: Zucchini can be used as a substitute for cucumber, providing a similar crunchy texture and mild flavor to the dish.
scallions - Substitute with shallots: Shallots can be used as a substitute for scallions, providing a milder and slightly sweeter flavor to the dish.
radishes - Substitute with jicama: Jicama can be used as a substitute for radishes, providing a similar crunchy texture and a slightly sweet flavor to the dish.
carrot - Substitute with bell pepper: Bell pepper can be used as a substitute for carrot, providing a similar crunchy texture and adding a pop of color to the dish.
Essential Kitchen Tools for Making Tabbouleh with Tuna
- Saucepan: A deep cooking pan with a handle and often a lid, used for boiling, stewing, or making sauces.
- Small bowl: A small-sized bowl used for mixing or holding small amounts of ingredients.
- Medium bowl: A bowl of moderate size used for mixing ingredients or holding food.
- Mixing spoon: A long-handled spoon used for mixing and stirring ingredients.
- Strainer: A kitchen tool with a perforated surface used for draining liquids or straining solids from liquids.
- Knife: A sharp-edged utensil used for cutting and preparing ingredients.
- Cutting board: A durable board used as a surface for cutting and preparing food.
- Food processor: An electric kitchen appliance used for chopping, blending, or pureeing food.
- Can opener: A tool used for opening cans and tins.
- Measuring cups: Cups used for measuring specific amounts of liquid or dry ingredients.
- Measuring spoons: Spoons used for measuring small amounts of ingredients accurately.
- Lemon squeezer: A tool used for extracting juice from lemons or other citrus fruits.
- Grater: A kitchen tool with a rough surface used for grating cheese, vegetables, or other foods.
- Colander: A bowl-shaped kitchen utensil with perforations used for draining foods such as pasta or rinsing vegetables.
- Tongs: A utensil with two arms used for gripping and lifting food items.
- Whisk: A kitchen utensil used for whipping and mixing ingredients together.
- Plates: Flat dishes used for serving food.
- Serving bowl: A bowl used for serving food at the table.
- Fork: A utensil with prongs used for eating or serving food.
- Ladle: A long-handled spoon with a deep bowl for serving soups and stews.
Storing and Freezing Tabbouleh with Tuna: A Guide
Tabbouleh with tuna is best served fresh, but if you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. The flavors will meld together and the bulgur will absorb more of the dressing, making it even more delicious.
If you want to make this dish ahead of time, prepare the tabbouleh and store it in the refrigerator without adding the tuna. When you're ready to serve, gently fold in the tuna and its oil, and adjust the seasoning if needed.
Tabbouleh with tuna doesn't freeze well due to the high water content of the vegetables and the delicate texture of the bulgur. Freezing can cause the ingredients to become mushy and lose their fresh flavor.
If you have leftover tuna packed in oil, you can store it in an airtight container in the refrigerator for up to 3 days. Use it in other salads, sandwiches, or pasta dishes for a quick and tasty meal.
To keep your herbs fresh longer, wrap them in slightly damp paper towels and store them in a sealed plastic bag in the refrigerator. This will help prevent them from wilting and preserve their bright flavor.
How To Reheat Leftover Tabbouleh with Tuna
To reheat leftover tabbouleh with tuna, start by transferring the desired portion into a microwave-safe bowl. Cover the bowl with a damp paper towel to prevent the bulgur from drying out during the reheating process. Microwave on high for 1-2 minutes, stirring halfway through, until the tabbouleh is heated through.
Another option is to reheat the tabbouleh in a skillet over medium heat. Add a small amount of olive oil or water to the pan to prevent sticking and to help rehydrate the bulgur. Stir the tabbouleh frequently while reheating for 3-5 minutes, or until it reaches your desired temperature.
For a refreshing twist, consider serving the leftover tabbouleh cold. Allow the tabbouleh to come to room temperature for about 15-20 minutes before serving. This method works particularly well during hot summer months, as the cool cucumber, radishes, and mint provide a refreshing contrast to the hearty tuna and bulgur.
If you find that the leftover tabbouleh has dried out slightly in the refrigerator, revive it by adding a splash of lemon juice and a drizzle of olive oil. Toss the tabbouleh well to distribute the added moisture and flavors evenly. This will help to refresh the taste and texture of the dish.
For a quick and easy lunch, transform your leftover tabbouleh into a tuna and tabbouleh wrap. Warm a large tortilla or flatbread, then spread a generous amount of tabbouleh in the center. Add a few spoonfuls of tuna on top, along with any additional toppings you desire, such as feta cheese or hummus. Roll up the wrap tightly and enjoy your delicious, portable meal.
Interesting Trivia About Tabbouleh with Tuna
Tabbouleh with tuna is a versatile dish that can be enjoyed as a side or a main course. It is a great source of protein and fiber, making it a healthy and satisfying meal option.
Is Making Tabbouleh with Tuna at Home Cost-Effective?
This tabbouleh with tuna recipe is quite cost-effective for a household. The ingredients, such as bulgur, scallions, cucumber, radishes, and carrots, are generally affordable and readily available. The addition of canned tuna provides a budget-friendly source of protein. The use of fresh herbs like parsley and mint adds a burst of flavor without breaking the bank. The approximate cost for a household of 4 people is around $15-$20, making it an economical choice. Overall Verdict: 9/10.
Is Tabbouleh with Tuna Healthy or Unhealthy?
The tabbouleh with tuna recipe is a nutritious and well-balanced dish that offers a variety of health benefits. The bulgur provides complex carbohydrates and fiber, while the vegetables (scallions, cucumber, radishes, carrot, parsley, and mint) are rich in vitamins, minerals, and antioxidants. Tuna is an excellent source of lean protein and omega-3 fatty acids, which are essential for heart and brain health. The olive oil and lemon juice dressing adds healthy fats and vitamin C to the dish.
To make this recipe even healthier, consider the following suggestions:
- Use whole grain bulgur to increase the fiber content and nutritional value of the dish
- Add more colorful vegetables, such as cherry tomatoes or bell peppers, to boost the antioxidant content and visual appeal
- Opt for sustainably sourced, low-mercury tuna to minimize exposure to environmental toxins
- Reduce the amount of salt used in the recipe, and instead, enhance the flavor with additional herbs and spices like garlic, cumin, or sumac
- Use fresh lemon juice instead of bottled to ensure maximum vitamin C content and flavor
- Drizzle the dish with high-quality, extra virgin olive oil to maximize the health benefits of the healthy fats
Editor's Opinion: Thoughts on the Tabbouleh with Tuna Recipe
This Tabbouleh with Tuna recipe is a delightful fusion of Mediterranean and seafood flavors. The combination of bulgur, fresh vegetables, and tuna creates a refreshing and satisfying dish. The use of fresh herbs like parsley and mint adds a burst of freshness, while the lemon juice and olive oil bring a zesty and tangy element to the dish. Overall, this recipe offers a balanced blend of textures and flavors, making it a perfect choice for a light and nutritious meal.
Enhance Your Tabbouleh with Tuna Recipe with These Unique Side Dishes:
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Appetizer and Dessert Pairings for Tabbouleh with Tuna Recipe
Why trust this Tabbouleh with Tuna Recipe:
This recipe offers a delightful fusion of flavors and textures, incorporating bulgur for a hearty base, tuna for a protein boost, and a medley of fresh scallions, cucumber, radishes, and carrot for a vibrant crunch. The aromatic blend of fresh parsley and mint infuses the dish with a refreshing zing, while the olive oil and lemon juice harmonize the elements with a tangy finish. With a balance of wholesome ingredients and a burst of Mediterranean-inspired flavors, this recipe promises a satisfying and nourishing dining experience.
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