Easy tuna bowls with summer vegetables and bulgur

In order to bring you the best organic produce, some ingredients may differ from those depicted.

Easy tuna bowls with summer vegetables and bulgur

20-Minute Meal

Easy tuna bowls with summer vegetables and bulgur

Dairy-Free, Soy-Free, Diabetes-Friendly, <600 Calories, Protein Plus

2 Servings, 510 Calories/Serving

20 Minutes

We let fresh summer ingredients shine without much fuss (20 minutes of fuss to be exact) in these seared tuna, vegetable, and bulgur grain bowls.

Get delicious recipes with organic produce and clean ingredients delivered

View our meal plans

In your bag

1 bag serves 2 (2 bags serve 4)
Sunbasket is proud to source the organic ingredients indicated below. On the rare occasion we are unable to meet our organic promise, we'll put a note in your bag.
  • ½ cup bulgur wheat
  • 3 ounces organic green beans or romano beans
  • 1 tablespoon Dijon mustard
  • ½ teaspoon ground ginger
  • 2 wild albacore tuna steaks (about 5 ounces each)
  • 1 ear organic corn
  • Sunbasket lemon-shallot dressing base (fresh lemon juice - shallots - fresh garlic - Dijon mustard - porcini powder)
Make It Leaner
Omitting the oil and grilling the fish, rather than pan searing, will slash 60 calories and 7 grams of fat per serving. Using only half the dressing will save you an additional 35 calories and 2.5 grams of fat.
Ingredient IQ
Unlike refined wheat products where the bran and germ have been stripped away during processing, bulgur is a whole grain hard wheat that has been steamed, dried, and crushed, retaining all of its nutrients and fiber for maximum dietary benefit, long-lasting energy, and satiety.
Grill It
Prepare a medium-hot fire in a grill. Set the tuna on the grill directly over the heat and cook, turning occasionally, until lightly charred and cooked to the desired doneness, 5 to 10 minutes.

Nutrition per serving

Calories 510, Total Fat 14g (18% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 55mg (18% DV), Sodium 410mg (18% DV), Total Carb. 52g (19% DV), Fiber 8g (29% DV), Total Sugars 7g (Incl. 0g Added Sugars, 0% DV), Protein 44g
Contains: Fish, Wheat

Sodium does not include pantry salt; for reference, ⅛; teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten.

*Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans, Sesame.

Instructions

2-serving instructions (4-serving modifications in red)

Wash produce before use

1

Cook the bulgur

In a small sauce pot, combine the bulgur and 1 cup [2 cups] lightly salted water. Bring to a boil, reduce to a simmer, cover, and cook until tender, about 12 minutes. Drain off any excess liquid and fluff with a fork.
While the bulgur cooks, prepare the rest of the meal.

2

Prep and cook the green beans

  • Trim the stem ends from the green beans; cut the beans on the diagonal into 2-inch lengths.
In a large frying pan over medium-high heat, warm 1 to 2 teaspoons oil until hot but not smoking. Add the beans, season with salt and pepper, and cook, stirring occasionally, until lightly browned and crisp-tender, 3 to 4 minutes. Transfer to a plate. Do not clean the pan.
While the beans cook, prepare the tuna.

3

Prep and sear the tuna

  • In a medium bowl, stir together the mustard and ground ginger.
  • Pat the tuna dry with a paper towel; season generously with salt and pepper. Add the tuna to the bowl with the mustard-ginger mixture and turn to coat all over.
In the same pan used for the beans, warm 1 tablespoon oil over medium-high heat until hot but not smoking. Working in batches if needed, add the tuna and cook, turning once, until lightly browned, about 1 minute per side for rare, 2 to 4 minutes per side for medium. Transfer to a cutting board to rest for 5 minutes. Add more oil between batches if needed. Cut the tuna into ½-inch-thick slices.
While the tuna cooks and rests, prepare the corn and finish the bulgur.

4

Prep the corn; finish the bulgur

  • Shuck the corn. Lay the ear flat and cut the kernels from the cob. Set aside for serving.
  • In a small bowl, stir together the lemon-shallot dressing base and 1 to 2 teaspoons oil; season to taste with salt and pepper.
To the pot with the bulgur, stir in as much lemon-shallot dressing as you like (set aside any remaining dressing for serving); season to taste with salt and pepper.

Serve

Transfer the bulgur to individual bowls and top with the tuna, green beans, and corn. Serve any remaining dressing on the side.
Kids Can!
  • Measure the water for the bulgur.
  • Stir the mustard and ginger.
  • Shuck the corn.
  • Stir the lemon-shallot dressing.
This website uses cookies to enhance user experience and to analyze performance and traffic on our website. By using our site, you agree to the storing of cookies on your device.