Healthy Grain and Salmon Salad

5
Average: 5 (2 votes)
(2 votes)
Healthy Grain and Salmon Salad
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
372
calories
Calories

Healthy, because

Even smarter

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)
Calorie372 kcal(18 %)
Protein24.84 g(25 %)
Fat21.77 g(19 %)
Carbohydrates22.72 g(15 %)
Sugar added0 g(0 %)
Roughage4.57 g(15 %)
Vitamin A116.2 mg(14,525 %)
Vitamin D0 μg(0 %)
Vitamin E0.66 mg(6 %)
Vitamin B₁0.26 mg(26 %)
Vitamin B₂0.25 mg(23 %)
Niacin9.52 mg(79 %)
Vitamin B₆0.43 mg(31 %)
Folate37.64 μg(13 %)
Pantothenic acid1.44 mg(24 %)
Biotin2.87 μg(6 %)
Vitamin B₁₂6.15 μg(205 %)
Vitamin C20.16 mg(21 %)
Potassium634.99 mg(16 %)
Calcium62.57 mg(6 %)
Magnesium60.94 mg(20 %)
Iron1.81 mg(12 %)
Iodine0.55 μg(0 %)
Zinc1.09 mg(14 %)
Saturated fatty acids3.29 g
Cholesterol52.7 mg
Author of this recipe:

Ingredients

for
4
Ingredients
3 cups
1 ½ cups
1 handful
parsley (leaves picked and roughly chopped)
1 handful
Basil (leaves picked and roughly chopped)
3 tablespoons
5 tablespoons
1 cup
cherry tomatoes (deseeded and chopped)
1
Red onion (finely diced)
1
Cucumber (deseeded and finely diced)
1
Lettuce heart (core removed)
1 cup
How healthy are the main ingredients?
parsleyBasilolive oiltomatoCucumber

Preparation steps

1.
Heat the stock in a saucepan, sprinkle in the bulgur, remove from the heat and leave to swell for approx. 30 minutes.
2.
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.
3.
Arrange the lettuce leaves and salmon on individual plates or one large serving plate. Spoon the bulgur salad on top and serve.