Bulgur Wheat and Shrimp Salad

This nutty-textured, colorful salad is a great main dish for a summer lunch or picnic.

Bulgur is coarsely ground wheat that has been parboiled, so it's quick and easy to prepare.

Preparation and cooking time: 20-25 minutes

You Will Need
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 shrimp

Lime and chili dressing:
3 tablespoons extra virgin olive oil
2 tablespoons fresh lime juice
1 garlic clove, crushed
1/4 teaspoon crushed dried chilies
Salt and pepper to taste

What to Do
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 shrimp 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.

Serves 4

Some More Ideas:

• For a bulgur wheat and feta salad, replace the shrimp 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 16 g.

From Cut Your Cholesterol

 

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