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Bulgur salad with tuna, tomatoes and olives

This bulgur salad with tuna, tomatoes and olives is a complete, fresh dish for 4 people, ready in 25 minutes. It's very easy to make and costs about €2.50 per person. The key to success is letting the bulgur soak in lemon juice and olive oil from the start, so it absorbs flavor before it even meets the other ingredients.

Tonight, a fresh and complete bulgur salad, with tuna, juicy tomatoes, olives and plenty of herbs.

Bulgur salad with tuna, tomatoes and olives
Total time
25 min
Difficulty
Very easy
Cost per person
€2.50
Calories per person
530 kcalcalculated by Kiloach, your weight coach
Season
Summer, Spring
The kids
They generally like it

The bulgur plumps up without any cooking, just hot water, and keeps a firm bite that holds up well against juicy tomatoes and crunchy cucumber. Flaked tuna in big chunks gives it some substance, black olives add a salty punch, and parsley with mint bring an herbal freshness that sets it apart from a regular pasta salad. Lemon juice ties everything together without overpowering it.

This salad fits a weeknight dinner when it's hot out and turning on the oven feels like too much, but it also works well for a summer meal shared outside. Kids generally like it, especially if you soften the red onion a bit first. Mon Chou suggests it as soon as tomatoes taste good and fresh herbs are cheap to throw in.

The ingredients

4 people

Pantry

  • Fine bulguroften in the pantry 250 g
  • Canned tuna in wateroften in the pantry 280 g
  • Black olivesoften in the pantry 80 g
  • Olive oiloften in the pantry 6 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Tomatoes 4
  • Cucumber 1
  • Red onion 1
  • Parsley 1 bunch
  • Mint 8 sprigs
  • Lemons 2

Allergens Gluten, Fish

The step by step recipe

  1. Pour the bulgur into a large bowl with the juice of one lemon and 3 tablespoons of olive oil, then cover with boiling salted water up to the level of the bulgur. 10 min

    The water should just reach the top of the bulgur, no more.

  2. Let it sit covered until softened, then fluff with a fork and let it cool slightly.

    Bulgur that's too hot will wilt the herbs and tomatoes.

  3. Dice the tomatoes and cucumber small, thinly slice the red onion, and pit the olives if needed.

    Salt the tomatoes lightly for a few minutes to draw out extra moisture.

  4. Flake the drained tuna and add it to the bulgur with the vegetables, olives, and chopped parsley and mint.

    Don't break it up too much, bigger chunks of tuna taste better.

  5. Season with the remaining lemon juice, the rest of the olive oil, salt and pepper, then let it rest in the fridge. 10 min

    Make it ahead of time, it tastes even better after an hour in the fridge.

Our tips to get it right

  • Taste the bulgur before seasoning the whole salad, some fine bulgurs absorb more water than others and you may need to adjust the salt.
  • Cut the vegetables into small, even cubes, the salad is easier to eat with a fork when everything is the same size.
  • If you're making it a day ahead, keep the tuna and herbs separate and toss them in at the last minute so they stay fresh.

The variations

  • Swap the tuna for rinsed chickpeas for a vegetarian version that's just as filling.
  • Use crumbled feta instead of olives for a creamier, less salty touch.
  • For kids, soak the sliced red onion in cold water for a few minutes before adding it, it takes the sharp edge off.

What to serve it with

  • Warm pita bread
  • Chilled lemon water
  • Extra grilled vegetables

Storage

This salad keeps for 2 days in the fridge in an airtight container. It doesn't freeze well, the cucumber and tomatoes would release too much water. Let it sit out a bit before serving so it's not too cold.

Questions about this dish

Should I use tuna in water or in oil?

Tuna packed in water keeps the salad lighter in texture, but oil packed tuna works too, just drain it well before flaking. If you use oil packed tuna, cut back slightly on the added olive oil.

Can this salad be made the night before?

Yes, the seasoned bulgur keeps well in the fridge overnight. Add the tuna, fresh herbs and cucumber right before serving so they don't release too much water.

What type of bulgur works best here?

Fine bulgur is ideal since it softens quickly in hot water with no extra cooking needed. Medium bulgur also works, but you'll need to let it soak a few minutes longer.

How do you tone down the red onion for kids?

Slice the onion very thin, then let it sit in cold water for a few minutes before draining. This takes away most of the sharp bite while keeping its color and crunch.

How long does it take to make a bulgur salad with tuna, tomatoes and olives?

Count 25 min in total, prep and cooking included. The recipe is rated “very easy”.

How many calories are in a bulgur salad with tuna, tomatoes and olives?

About 530 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a bulgur salad with tuna, tomatoes and olives cost?

About €2.50 per serving, or €10.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains gluten, fish. Always check the labels of the products you buy.

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