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Mediterranean Bulgur Salad with Cucumbers, Tomatoes, Sardines and Fresh Herbs

A tabbouleh like salad that combines ripe summer vegetables, herbs, a lemony dressing and mood-improving sardines.

Prep Time
25 mins
Servings: 2
Course: Salad , Lunch
Cuisine: Mediterranean

Ingredients

  • ½ cup (100 g) uncooked bulgur
  • 1 large tomato chopped
  • 1 medium cucumber peeled and chopped
  • 1 spring onion white only chopped
  • ¼ cup finely chopped fresh parsley
  • ¼ cup finely chopped fresh dill
  • Juice and zest of 1 lemon
  • 1 ⅔ tbsp extra virgin olive oil
  • 3 ounces (100 g) Canned sardines in olive oil
  • 2 tsp sesame seeds
  • salt and pepper

Instructions

    Cup of Yum
  1. Place the uncooked bulgur in small pot with 1 ½ cup water over high heat, bring to a boil, turn off the heat cover and let it sit for 15-20 minutes. Drain, squeezing out as much water as you can. Set aside
  2. Start preparing the vegetables and herbs. Chop the tomatoes, cucumbers, spring onion and herbs and set aside.
  3. Make the dressing: mix the olive oil with the lemon juice and zest. Add a pinch of fine salt and a few grinds of pepper and set aside.
  4. Place the bulgur in a medium bowl, add the herbs (setting aside 1-2 tsp of dill) and add half of the dressing, mix well.
  5. Add the vegetables and toss, layer the sardines on top , drizzle the rest of the dressing and sprinkle with the rest of the dill and sesame seeds.

Notes

  • Store covered in the refrigerator for up to 2 days.