Sardine and bulgur salad

Name: Sardine and bulgur salad
Prep time: 15 min
Total time: 15 min
Yield: 2
Cuisine: mediterranean
Ingredients: 190 g sardines; 90 g bulgur; 180 g tomato; 50 g red onion; 180 g chickpeas; 1 tbsp olive oil; 30 g lemon; 1 to taste parsley; 1 to taste chilli flakes; 1 to taste salt

15 min · 2 servings · 590 kcal

Nora Beckett · @norapreps

Tinned sardines are the cheapest protein in the shop and the one people skip. Mashed into the dressing rather than laid on top, they stop tasting like a statement.

Ingredients

sardines190 g
bulgur90 g
tomato180 g
red onion50 g
chickpeas180 g
olive oil1 tbsp
lemon30 g
parsley1 to taste
chilli flakes1 to taste
salt1 to taste

Instructions

Soak the bulgur in boiling water for 20 minutes and fork it apart.
Mash half the sardines with the lemon juice, oil and chilli into a rough dressing.
Fold that through the bulgur with the chickpeas, tomato and onion.
Break the remaining sardines over the top in large pieces. Plenty of parsley.

Per serving

590kcal38 gProtein21 gFat66 gCarbs

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