Lunch

Tuna Tabbouleh

Name: Tuna Tabbouleh
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 120 g Tuna in spring water, drained; 120 g Cooked bulgur wheat; 150 g Tomato; 80 g Cucumber; 30 g Spring onion; 8 g Olive oil; A whole bunch, about 40 g, finely chopped Fresh parsley; A small handful, chopped Fresh mint; Juice of a lemon Lemon juice

Bulgur, a great deal of parsley, tomato and cucumber with lemon and oil, and a tin of tuna folded through. 35 g of protein for 338 kcal.

Calories: 338kcal
Protein: 35g
Fat: 9g
Carbs: 30g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Tuna in spring water, drained120 g
Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.
Cooked bulgur wheat120 g
Cooked weight.
Tomato150 g
Cucumber80 g
Spring onion30 g
Olive oil8 g
Fresh parsleyA whole bunch, about 40 g, finely chopped
Fresh mintA small handful, chopped
Lemon juiceJuice of a lemon

Method

Chop the parsley and mint finely. Deseed the tomato and dice it small with the cucumber, and slice the spring onion.
Whisk the lemon juice with the oil and a good pinch of salt and pour it over the bulgur.
Fold the herbs and vegetables through, then the tuna in large flakes, and leave it ten minutes for the bulgur to take up the juice.

Worth knowing

Tabbouleh is a herb salad with some grain in it, not the reverse. If it looks beige, add more parsley.
One of the lighter bowls in this set at 338 kcal, and it still carries 35 g of protein because a drained tin of tuna is nearly a quarter protein by weight.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.