Bulgur Wheat and Shrimp Salad

A coarsely ground wheat grain, bulgur has already been parboiled, so it’s quick to prepare and makes an ideal pantry standby to use in salads, as well as in hot dishes. This nutty-textured, colorful bulgur wheat and shrimp salad is full of goodness, and is very attractive to the eye.

Low Calorie Cookbook, Reader’s Digest

Ingredients

250 g bulgur wheat
1 small red onion, very thinly sliced
1 carrot, coarsely grated
1 tomato, diced
6 baby corn cobs, sliced into rounds
1/2 cucumber, diced
200 g shelled cooked shrimps

Lime and Chile Dressing
4 tablespoons extra-virgin olive oil
2 tablespoons lime juice
1 garlic clove, crushed
1/4 teaspoon dry chile flakes
Salt and fresh-ground black pepper

Directions

  1. Put the bulgur wheat in a saucepan over medium heat and pour over 650 mL water. Bring to a boil. Reduce the heat and simmer until the bulgur wheat is tender and all the water is absorbed, about 10 minutes. Tip the bulgur wheat into a flat dish, spread out, and leave to cool slightly.
  2. Combine the onion, carrot, tomato, corn, cucumber, and shrimp in a large salad bowl. Add the bulgur wheat and stir together.
  3. To make the dressing, put the oil, lime juice, garlic, chile flakes, and salt and pepper to taste in a small bowl. Whisk with a fork until combined. Stir the dressing into the salad, tossing to coat all the ingredients evenly. If not serving the bulgur wheat and shrimp salad immediately, cover and keep in the refrigerator.

Some More Ideas

  • For a Bulgur Wheat and Feta Salad, replace the shrimp with 7 ounces diced feta cheese. Another alternative to the shrimp is diced tofu.
  • To make a Bulgur Wheat and Ham Salad, combine the cooked bulgur wheat with 150 g thinly sliced Parma or serrano ham, trimmed of all fat and cut into strips, 3 chopped scallions, 1 seeded and diced yellow bell pepper, 200 g halved cherry tomatoes, and 3 tablespoons capers. Make the dressing by whisking together 4 tablespoons extra-virgin olive oil, 2 tablespoons red-wine vinegar, 1 teaspoon honey, and 6 finely crushed allspice berries. Season to taste and toss with the salad.

Plus Points

  • Bulgur wheat is a good source of starchy carbohydrate, dietary fiber, and B vitamins, as it contains all the particularly nutritious outer layers of the grain except the bran itself.
  • The inclusion of raw vegetables in this salad not only adds texture and color, but also vitamins, particularly those with antioxidant properties.
  • Shrimp, like all seafish, contain iodine, which is needed for the formation of the thyroid hormones and the functioning of the thyroid gland itself.

Preparation and cooking time: 20 to 25 minutes

Serves 4

Nutritions

PER SERVING
cals 366
protein 18 g
fat 13 g (of which saturated fat 2 g)
carbohydrate 44 g (of which sugars 5 g)
fibre 1.6 g

Cuisine

Beans/Rice/Grains
20-Minute Main Dishes
Soups & Salads
Fish & Seafood
Vegetables

Bulgur Wheat and Shrimp Salad
Bulgur Wheat and Shrimp Salad