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Ингредиенты
- 1 1/2 c. coarse bulgur
- 2 3/4 c. water
- 1 tsp salt
- 1 pch sugar
- 1 Tbsp. minced fresh parsley
- 2 x 170 gram cans imported Italian tuna in extra virgin olive oil
- 2 Tbsp. capers, rinsed and liquid removed
- 1/2 sm red onion, finely minced
- 2 Tbsp. garlic, chopped
- 1 pch cayenne pepper Coarse salt and freshly cracked black pepper
- 1/3 c. lemon juice
- 2 c. ripe grape tomatoes, cut in half
- 3 Tbsp. extra virgin olive oil
- 4 x leaves fresh basil, minced
- 1 Tbsp. minced fresh coriander, minced
- 3 x scallions, minced, for garnish
Инструкции
- In a medium saucepan toast the bulgur over medium-high heat, stirring occasionally, for about 5 to 7 min (it should make popping sounds in the pan and be browned slightly).
- Add in water and 1 teaspoon salt to pan and bring to a boil.
- Turn off the heat and let bulgur sit for 5 min.
- Transfer bulgur to a baking sheet and spread out to cold.
- Sprinkle with parsley.
- Put the tuna in a large bowl and flake it.
- Add in the capers, onion, garlic, cayenne pepper, some salt and pepper and lemon juice.
- Add in the tomatoes and toss thoroughly.
- Stir in the extra virgin olive oil and add in the fresh herbs.
- Serve the bulgur topped with the tuna mix.
- Garnish with the minced scallions.
- Imported Italian tuna in extra virgin olive oil is more expensive than regular canned tuna, but it has a lot more flavour. You can buy this tuna at Italian specialty food shops and upscale grocery stores. Bulgur comes from the Middle East. It consists of whole-wheat kernels which have been steamed and dry. Most Middle Eastern markets and health food stores carry it.
- Yield is 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 284g | |
| Recipe makes 4 servings | |
| Calories 295 | |
| Calories from Fat 98 | 33% |
| Total Fat 11.16g | 14% |
| Saturated Fat 1.55g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 729mg | 30% |
| Potassium 330mg | 9% |
| Total Carbs 46.06g | 12% |
| Dietary Fiber 10.9g | 36% |
| Sugars 2.07g | 1% |
| Protein 7.39g | 12% |
