Minty Bulgur Wheat Salad with Tuna & Lemon


  • 500 g bulgur / bulgar / bulghur wheat
  • 2 x 200 g tins of tuna in water (drained and flaked)
  • 1 small / half larger onion (finely diced)
  • 1 red bell or pointed pepper (diced)
  • some evoo (extra virgin olive oil)
  • sea salt
  • black peppercorns
  • handful of fresh mint leaves / about 20 – 30 (chopped)
  • 1 lemon zest and juice
  • 2 – 3 avocados to serve – optional

bulgar bulgur bulghur wheat grain healthy wholefoods


  1. To prepare the bulgur wheat place in in a bowl or pot and pour over some boiling water, enough to cover it plus a bit more.
  2. Leave aside for at least 30 minutes or follow instructions on the packet.
  3. Separate the grains with a fork, stir in lemon zest and onion while still hot.
  4. Then add also tuna, lemon juice, olive oil, mint leaves and red pepper.
  5. Stir well, season to taste with salt and freshly cracked pepper.
  6. Enjoy while still warm or cooled down.
  7. Serve as a warm salad on it’s own or topped with some avocado.

Makes 4 – 6 servings.


This salad makes perfect lunchbox food, taste even better the next day and can be served cold as well.

You may need to skip the onion if you are preparing it for kids. I had to put away some of the salad aside before adding the onions otherwise my girls would not eat it.

For more bulgar what recipe ideas check out this Lemon & Mint Bulgar Wheat I made long time ago, Quinoa, Feta, Bulgar & Chilli Salad or Special Fried Bulgar Wheat from Fuss Free Flavours.

Your thoughts…

  1. I do love Bulgar wheat, and what a charming way to serve it in the tea cup like this!

  2. Mmm – love bulgur wheat and love tuna – this could be my idea of the perfect lunch!

  3. I am totally coveting that for lunch as soon as my boy goes back to school. Beautifully presented too.

  4. That looks very flavoursome and fresh!

  5. That looks so fresh and tasty and I especially love the pretty tea cup you’ve served it in – very dainty!

  6. I’m a big fan of bulgar wheat salads! Love the sound of your added flavours

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