Bulgur is coarsely ground wheat that has been parboiled, so it’s quick and easy to prepare. This nutty-textured, colorful salad is a great main dish for a summer bench or picnic.
- 1 cup bulgur wheat
- 3 cups water
- 1 small red onion, very thinly sliced
- 1 carrot, coarsely grated
- 1 tomato, diced
- 1 can (8 ounces) baby corn, sliced into rounds
- 1/2 cucumber, diced
- 7 ounces peeled cooked prawns or shrimp
Lime-chili dressing
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lime juice
- 1 garlic clove, crushed
- 1/4 teaspoon red chili pepper flakes
- Salt and fresh-ground black pepper
Preparation and cooking time | 20-25 minutes
1. Put the bulgur wheat in a saucepan with 3 cups of water. Bring to a boil, then simmer until the bulgur is tender and all of the water has been absorbed, about 10 minutes. Spread in a flat dish and allow to cool slightly.
2. Combine the onion, carrot, tomato, corn, cucumber, and prawns in a large salad bowl. Add the bulgur and stir together.
3. For the dressing, place the oil, lime juice, garlic, and chilies in a small bowl; add salt and pepper to taste. Whisk with a fork. Stir the dressing into the salad, tossing to coat all the ingredients evenly. Cover the salad and keep it in the refrigerator if not serving immediately.
More ideas |
- For a bulgur wheat and feta salad, replace the prawns with 3 ounces of diced feta cheese. Another alternative to the prawns. is diced tofu.
Each serving provides | Calories 299, fat 11 g, saturated fat 1 g, cholesterol 96 mg, sodium 133 mg, carbohydrates 36 g, fiber 9 g, protein 15 g.
