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http://www.youtube.com/v/SpJ2iCYxz44?showsearch=0&showinfo=0&rel=0&hd=1&modestbranding=1&autoplay=1&fs=1

Warm bulgur wheat salad with tuna

We've stolen many of the classic ingredients from a good tuna nicoise and switched out the potatoes and green beans for warm bulgar wheat to make it perfectly filling for a main meal but still low carb. Also, the perfect packed lunch item to show-off to your workmates.

Ingredients & RecipePrint
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Ingredients

  • vegetable stock (300ml)
  • bulgur wheat (150g)
  • 6 quails eggs
  • handful of cherry tomatoes
  • a small red onion
  • bunch of fresh parsley
  • 2 tbsp capers
  • 2 fresh tuna steaks (approx 150g each)
  • glug of olive oil
  • 1 lemon

Recipe

heat up the vegetable stock in a pan until just simmering.
dump in the bulgur wheat, stir to mix, bring back to the boil and then remove the pan from the heat.
leave to one side for 20 minutes to cook in the residual heat.
boil some water in another saucepan, add the quails eggs and simmer for 2 minutes before draining and running under cold water to stop the cooking.
halve the cherry tomatoes, then peel and finely slice the red onion.
chop the parsley and drain the capers from their vinegar.
heat cast iron griddle pan as hot as it will go.
peel the quails eggs carefully and slice in half.
rub some oil lightly onto the tuna steaks (which should be at room temperature) and season well.
grill the tuna for 1 minute on either side.
stir the onion, capers, tomatoes, parsley and juice from the lemon into the warm cooked bulgur wheat, then season to taste.
pile some warm salad onto each warm plate and place a tuna steak on top.
arrange the halved quails eggs around the edge and serve immediately for a warm salad, or pack to take to work and eat cold.

serves 2

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Warm bulgur wheat salad with tuna

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