Healthy Grain and Salmon Salad
(2 votes)
(2 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
558
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)
(Percentage of daily recommendation)
| Calorie | 558 cal. | (27 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.1 g | (40 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 117.4 μg | (196 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 974 mg | (24 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 166 mg | (55 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 92 mg | |||
| Cholesterol | 37 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- 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 Tbsps lemon juice
- 5 Tbsps 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
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.
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