Recipe
Tuna Bulgur wheat salad
3 November 2025This delicious salad is high in fibre and packed with protein, offering a nutrient-dense option that helps stabilise blood glucose levels and keep you feeling satisfied throughout the day. It’s the perfect make-ahead lunch for busy workdays — helping to prevent that 4 p.m. snack attack. This recipe also ties in beautifully with this year’s Diabetes Month theme: “Managing Diabetes at Work”, making it a practical and balanced choice for anyone looking to support healthy eating habits during the workday.
Ingredients
- 1 cup (180g) bulgur wheat, soaked in 500ml boiled vegetable stock for 15 minutes
- 2 tins tuna in brine, drained
- ½ (55g) cucumber, chopped in small pieces
- 1½ cup (200g) cherry tomatoes, halved
- 4 (45g) spring onions, chopped
- ¾ cup (100g) olives, black, pitted & halved
- 2 cups (40g) baby spinach, roughly chopped
- ½ wheel (30g) feta, crumbed
Salad dressing
- 2 (6g) garlic cloves, fresh, crushed
- 1 tsp (8g) Dijon mustard
- ½ tsp salt
- 1 tbsp (25g) red wine vinegar
- 2 tbsp (25g) olive oil
- ½ cup basil, fresh, chopped
- ½ cup parsley, fresh, chopped
- Water to dilute
Method
- Soak bulgur wheat in vegetable stock for 15 minutes.
- Mix all ingredients for the salad dressing, keep aside and chill.
- Lightly fluff the bulgur wheat with a fork. Mix the tuna and the rest of the salad ingredients together.
- Pour over the salad dressing and mix well.
- Serve.
Meal planning
1 serving = 3 proteins + 2 starch + 2 veg
Shopping list
- Bulgur wheat
- Vegetable stock
- Tuna
- Cucumber
- Cherry tomatoes
- Spring onions
- Black olives
- Baby spinach
- Feta cheese
- Garlic cloves
- Dijon mustard
- Salt
- Red wine vinegar
- Olive oil
- Fresh basil & parsley
Nutritional composition
| Per serving | Per 100g | |
|---|---|---|
| Energy (kJ / kcal) | 929 / 221 | 389 / 93 |
| Protein (g) | 19.5 | 8.2 |
| Carbohydrate (g) | 9 | 4 |
| Fat (g) | 10.5 | 4.5 |
| Fibre (g) | 4.8 | 2 |
| Sodium (mg) | 1103 | 462 |