Healthy Grain and Salmon Salad

Name: Healthy Grain and Salmon Salad
Total time: 1 h 10 min
Yield: 4
Ingredients: 3 cups vegetable stock; 1.5 cups Bulgur; 1 handful parsley (leaves picked and roughly chopped); 1 handful Basil (leaves picked and roughly chopped); 3 tablespoons lemon juice; 5 tablespoons olive oil; 1 cup cherry tomatoes (deseeded and chopped); 1 Red onion (finely diced); 1 Cucumber (deseeded and finely diced); 1 Lettuce (core removed); 1 cup sliced Smoked salmon

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Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 1 hr 10 min.

Ready in

Calories:

372

calories

Calories

How many calories can I eat?

Healthy, because

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Nutritional values

The bulgur in this salad adds a ton of fiber to this dish, while the salmon is filled with heart-healthy omega-3 fatty acids.

Add two diced hardboiled eggs to this salad for even more protein!

1 serving contains
(Percentage of daily recommendation)

Calorie	372 kcal	(18 %)
Protein	24.84 g	(25 %)
Fat	21.77 g	(19 %)
Carbohydrates	22.72 g	(15 %)
Sugar added	0 g	(0 %)
Roughage	4.57 g	(15 %)

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more nutritional values

Vitamin A	116.2 mg	(14,525 %)
Vitamin D	0 μg	(0 %)
Vitamin E	0.66 mg	(6 %)
Vitamin B₁	0.26 mg	(26 %)
Vitamin B₂	0.25 mg	(23 %)
Niacin	9.52 mg	(79 %)
Vitamin B₆	0.43 mg	(31 %)
Folate	37.64 μg	(13 %)
Pantothenic acid	1.44 mg	(24 %)
Biotin	2.87 μg	(6 %)
Vitamin B₁₂	6.15 μg	(205 %)
Vitamin C	20.16 mg	(21 %)
Potassium	634.99 mg	(16 %)
Calcium	62.57 mg	(6 %)
Magnesium	60.94 mg	(20 %)
Iron	1.81 mg	(12 %)
Iodine	0.55 μg	(0 %)
Zinc	1.09 mg	(14 %)
Saturated fatty acids	3.29 g
Cholesterol	52.7 mg

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 3 cups
vegetable stock; 1 ½ cups
Bulgur; 1 handful
parsley (leaves picked and roughly chopped); 1 handful
Basil (leaves picked and roughly chopped); 3 tablespoons
lemon juice; 5 tablespoons
olive oil; 1 cup
cherry tomatoes (deseeded and chopped); 1
Red onion (finely diced); 1
Cucumber (deseeded and finely diced); 1
Lettuce (core removed); 1 cup
sliced Smoked salmon

How healthy are the main ingredients?

parsley Basil olive oil tomato Cucumber

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Preparation steps

Heat the stock in a saucepan, sprinkle in the bulgur, remove from the heat and leave to swell for approx. 30 minutes.

Mix the parsley and basil with the lemon juice, olive oil and a little salt and ground black pepper and mix through the bulgur together with the tomatoes, onion and cucumber. Leave for the flavours to soak in for around 20 minutes. Check the seasoning again before serving.

Arrange the lettuce leaves and salmon on individual plates or one large serving plate. Spoon the bulgur salad on top and serve.