Bulgur & tuna salad

Bulgur wheat is a moderately high carb whole grain that contains 3-4 g of protein per 100 g. Due to the high fibre content and low glycemic index, bulgur slows down the rate that carbohydrates are digested and sugar is released into the bloodstream, making this salad a perfect meal for lunch at work to help stabilise energy levels and fuel your next training session.

Ingredients (Serves ~3 people)

  • 200g (1 cup) bulgur wheat
  • 1 red onion
  • 1 can tuna
  • 6 tomatoes (mini Roma or cherry)
  • ½ cucumber
  • ½ cup fresh parsley
  • ½ cup fresh mint
  • 3 tbsp. apple cider vinegar
  • ½ cup. virgin olive oil
  • Sea salt & black pepper to taste

Cook the bulgur in a pot for around 10 min. Once cooked, place it in a bowl to cool. Wash and finely chop up all the vegetables and herbs. After chopping up the red onion, place hot water over it in a bowl to reduce its sting. Once the bulgur wheat has cooled, place everything into a large bowl and add the can of tuna, olive oil, apple cider vinegar and lastly season with salt and pepper. Give it a good mix, plate up and enjoy!

Unlike most types of processed wheat flours used for bread, pasta or baked goods, bulgur wheat still contains its bran and germ. This is where the majority of nutrients are stored within a wholegrain. Bulgur also contains a much higher fibre content than other whole grains such as oats, quinoa, buckwheat or rice but is on par with quinoa as a higher protein grain.

Although fibre aids healthy digestion, the requirements and timing for endurance athletes need to be adjusted, specifically before a race or training. Fibre slows down the emptying of the stomach contents, which may result in gut distress during the race or training session. With this in mind, aim to wait at least 2 hours before a session to allow for proper digestion.

If you are a gluten-free athlete, swop out the bulgur with a gluten-free alternative such as quinoa or rice.