FRUCOM products in the kitchen - Bulgur salad with zucchini, mint, mackerel and pistachios

16 NOVEMBER 2021

Pistachios in a savoury recipe? Why not! This is a perfect way to include nuts in our daily diet. Incredibly easy, tasty and nutritious at the same time, this salad can be prepared in advance, and it is a balanced and complete meal. The combination of the nutritional benefits of pistachios, high in monounsaturated fatty acids, potassium and fibres, and mackerel, high in omega 3 fatty acids, with the complex carbohydrates from the bulgur, ensures long term satiety.


Bulgur salad with zucchini, mint, mackerel and pistachios

Servings: 4


-200 g wholewheat, medium grain bulgur (raw weight) (or quinoa for a gluten free version, or any other wholewheat grain of your choice)

-2 medium size zucchini

-200 g canned mackerel, drained

-70 g shelled unsalted pistachios

-Fresh mint and parsley

-4 tablespoons extra virgin olive oil,

-1 clove garlic



-the juice of half a lemon



First cook the bulgur: combine the bulgur with about 420 g of salted water (or vegetable broth) in a saucepan.

Bring to simmer and cover. Let it cook for about 10 minutes at low heat, stirring occasionally to avoid sticking.

Turn off the heat and let it sit for another 10 minutes. All of the liquid should be absorbed, and the grains should be tender. Drain them in case there is water left. Transfer them in a large bowl, add the extra virgin olive oil and stir with a fork to separate the grains.

Prepare oven baked zucchini: cut the zucchini in medium size dices. Mix them in a bowl with a drizzle of olive oil, salt and minced garlic. Bake at 180-200 degrees in the oven about 15 minutes.

Meanwhile, drain the mackerel and cut it into rough pieces with a fork or with your hands. Roughly chop pistachios.

Wash parsley and mint and chop them up finely.

Combine all the ingredients together in the bowl with the bulgur: backed zucchini, chopped pistachios, mackerel, chopped mint and parsley. Finally, add the lemon juice. Enjoy warm or cold.