Bulgur Wheat and Prawn Salad

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.

Bulgur Wheat and Prawn Salad
  • 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.

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