Meals and Courses

Tuna and Bulgar Wheat Bowl

cook 20 mins
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Ingredients
  • 750 ml (1¼ pints) vegetable stock
  • 300 g (10 oz) bulgar wheat
  • 3 tablespoons olive oil
  • 4 tuna steaks
  • 400 g (13 oz) can kidney beans, drained
  • 125 g (4 oz) drained or defrosted sweetcorn
  • 2 spring onions, finely sliced
  • 2 roasted red peppers, drained and diced
  • small bunch of coriander, chopped
  • 2 tablespoons lemon juice
  • salt and pepper
Directions
  • Pour the stock into a pan, bring to the boil and add the bulgar. Cook, uncovered, over a medium heat, for 7 minutes. Cover with a tight-fitting lid and set aside for 6–7 minutes, until the liquid has been absorbed and the grains are tender.
  • Meanwhile, heat a ridged griddle pan over a medium-high heat. Rub 1 tablespoon of the oil over the tuna steaks and season with salt and pepper. Cook them in the griddle pan for 2–3 minutes on each side, until nicely charred and cooked to your liking. Set aside and keep warm.
  • Gently stir the remaining ingredients into the bulgar, then replace the lid for 3–4 minutes. Spoon the warm mixture into bowls and serve topped with the griddled tuna.
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