Brussels Sprouts Bulgur Wheat Tuna Salad
This wholesome Brussels Sprouts Bulgur Wheat Tuna Salad makes a satisfying lunch, perfect to eat at home or take to work (you can prepare the ingredients the night before and add the dressing in the morning before you leave the house). We have recently bought a new cooker and are now in the somewhat challenging ‘transition’ period with the old cooker gone and the new one not yet delivered so I’ve been preparing lots of dishes which don’t require cooking – such as this salad!
If you haven’t used bulgur wheat before and are wondering what on earth I am talking about (doesn’t this stuff have to be boiled first?) you may be surprised to know that all you need to prepare bulgur wheat is some boiling water (boil it in a kettle) – bulgur wheat, much like couscous, needs to rehydrate only. So it’s easy, convenient and the perfect addition to a healthy, satisfying winter salad meal!
I try to use seasonal ingredients in my recipes as much as possible so for this salad I chose one of the most characteristic vegetables of the season – brussels sprouts. When it comes to brussels sprouts opinions seem to be either very strongly in favour or against – we either love or hate them! I can’t really blame the haters for feeling the way they do – we tend to boil (often for too long!) brussels sprouts, which can be difficult to really enjoy. Try them roasted, or fried, with garlic and salt and chilli for a bit of heat, but also try them raw! Finely chopped or shredded, they make a delicious and nutritious, crunchy salad ingredient. This is a great, versatile vegetable, only sometimes misunderstood.
I am linking this recipe up with Recipe Redux. This month’s challenge was to create a nutritious, colourful holiday season recipe – I believe there is always room on the table for nutritious dishes, whatever the occasion, and this vibrant Brussels Sprouts salad would make an ideal healthy addition to a Thanksgiving/Christmas party menu.
I am bringing my healthy Brussels Sprouts Bulgur Wheat Tuna Salad to #CookBlogShare, hosted this week by Kirsty@Hijacked By Twins. Also sharing with Fiesta Friday, co-hosted this week by Judi @ cookingwithauntjuju.com and Liz @ Spades, Spatulas and Spoons
Yields 4 portions
15 minPrep Time
5 minCook Time
20 minTotal Time
- 160 g brussels sprouts, shredded or thinly sliced
- 1.5 x 160 g tin tuna, drained
- 1/3 cup bulgur wheat
- 80 g gherkins/pickled cornichons, sliced or finely chopped
- 1 small red onion, sliced or finely chopped
- 1 papaya, peeled, deseeded, thinly sliced
- 4 tablespoons vegetable oil (I used cold pressed rapeseed)
- 1 tablespoon Dijon mustard
- 1 teaspoon honey
- 2.5 tablespoons lemon juice
- 3 tablespoons orange juice
- Sea salt and pepper to taste
- Put the bulgur wheat in a bowl, add boiling water (approx. 1 portion of bulgur to 2 portions of water), cover and leave to rehydrate for about 15 minutes. Drain any excess water.
- In a bowl combine the dressing ingredients: oil, mustard, honey, lemon and orange juice. Stir and set aside.
- Combine the bulgur wheat (once cooled) with the rest of the salad ingredients, season to taste, pour over the dressing and serve.
Preparation time includes the time needed to rehydrate the bulgur wheat
Happy Healthy Thanksgiving!