Bulgur Wheat and Shrimp Salad

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

from Cut Your Cholesterol
Bulgur Wheat and Shrimp Salad Bulgur Wheat and Shrimp Salad

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

Ingredients

  • 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

    How to make it  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 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.


Healthy Cooking Tip

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.

Nutritional Information(per serving)

  • Calories: 299
  • Fat: 11g
  • Saturated Fat: 1g
  • Cholesterol: 96mg
  • Sodium: 133mg
  • Carbs: 36g
  • Protein: 16g
  • Fiber: 9g