Brussel Sprouts Tuna Salad with Bulgur Wheat

This dairy free, nutritious make ahead Brussel Sprouts Tuna Salad with Bulgur Wheat is bursting with flavour.  It’s zesty and sweet and makes a satisfying lunch, perfect to eat at home or take to work.

Make ahead brussel sprouts salad

Most salads are at their best when served straight away but this wholesome Brussel Sprouts Tuna Salad with Bulgur Wheat is NOT that kind of salad.  It is best prepared ahead and refrigerated overnight to allow the sprouts to soften and the flavours to mix and infuse this salad with refreshing sweet and tangy flavours.

It makes a satisfying lunch, perfect to eat at home or take to work.  As it’s so convenient it also makes great party food.

Another salad recipe that can be made ahead is My Mum’s Polish Potato Salad.

Brussels sprouts

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 – boiled for too long brussels sprouts can be difficult to really enjoy.

Try them roasted (Roasted Brussel Sprouts with Cranberries and Chestnuts), or fried, with garlic and salt and chilli for a bit of heat, but also try them raw!  Finely sliced or shredded, they make a delicious and nutritious, crunchy salad ingredient. This is a great, versatile vegetable, only sometimes misunderstood.

If you’ve got any leftover sprouts following Christmas or Thanksgiving why not make this easy Cured Brussels Sprouts Salad with Turkey Leftovers.  Try also this Red Cabbage Sprouts Coleslaw with Maple Glazed Pecans.

How to prepare bulgur wheat

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 bulgur wheat does not require cooking.  All you need to do is soak it in hot 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!

It also makes a great side dish (see bulgur wheat with kale and vegetarian stuffed tomatoes with bulgur).

Easy meal prep tips

This salad is very easy to make, but you can save even more time if you prepare some of the ingredients in advance.

The bulgur can be rehydrated and (once completely cooled) kept in the fridge, covered for a couple of days.

Similarly the dressing can be prepared ahead and simply poured over the salad later.

Recipe ReDux

I am linking up this brussel sprouts salad recipe 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 brussel sprouts salad would make an ideal healthy addition to a Thanksgiving/Christmas party menu.

Check out also this collection of over 15 easy vegan salads.

Print Recipe

Brussel Sprouts Tuna Salad with Bulgur Wheat

This dairy free, nutritious Brussel Sprouts Tuna Salad with Bulgur Wheat makes a satisfying lunch, perfect to eat at home or take to work .

Prep Time15 mins

Cook Time5 mins

Total Time20 mins

Course: Lunch, Salad

Cuisine: International

Keyword: brussels sprouts, bulgur wheat, salad, tuna

Servings: 4 people

Author: Monika Dabrowski

Ingredients

• 160 g brussels sprouts shredded or thinly sliced
• 1.5 x 160 g tin tuna, drained, mashed up or shredded
• 1/3 cup bulgur wheat
• 80 g gherkins/dill pickles sliced or finely chopped
• 1 small red onion thinly 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

Instructions

• 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 refrigerate overnight (for best results).

Notes

Preparation time includes the time needed to rehydrate the bulgur wheat

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RECIPE LINK PARTIES

I am bringing my healthy Brussels Sprouts Bulgur Wheat Tuna Salad to #CookBlogShare.  This week’s host is  Kirsty@Hijacked By Twins.  Also sharing with Fiesta Friday, co-hosted this week by Judi @ cookingwithauntjuju.com and Liz @ Spades, Spatulas and Spoons.