Bulghur wheat and prawn salad

Bulghur wheat and prawn salad


7 people made this

About this recipe: Bulghur is coarsely ground wheat grains that have been parboiled, so it's quick and easy to prepare and makes an ideal storecupboard standby to use in salads as well as in hot dishes. This nutty-textured, colourful salad makes a great main dish for a summer lunch or picnic, and looks pretty enough for a special buffet.

Norma MacMillan

Serves: 4 

  • 250 g (8½ oz) bulghur wheat
  • 1 small red onion, very thinly sliced
  • 1 carrot, coarsely grated
  • 1 tomato, diced
  • 6 baby corn, sliced into rounds
  • ½ cucumber, diced
  • 200 g (7 oz) peeled cooked prawns
  • Lime and chilli dressing
  • 4 tbsp extra virgin olive oil
  • 2 tbsp lime juice
  • 1 garlic clove, crushed
  • ¼ tsp crushed dried chillies
  • salt and pepper

Prep:35min  ›  Cook:15min  ›  Ready in:50min 

  1. Put the bulghur wheat in a saucepan and pour over 650 ml (22 fl oz) water. Bring to the boil, then simmer for 10 minutes or until the bulghur is tender and all the water has been absorbed. Tip the bulghur into a flat dish, spread out and allow to cool slightly.
  2. Combine the onion, carrot, tomato, corn, cucumber and prawns in a large salad bowl. Add the bulghur wheat and stir together.
  3. For the dressing, put the oil, lime juice, garlic, chilli 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 salad immediately, cover and keep in the fridge.

Some more ideas

For a bulghur wheat and feta salad, replace the prawns with 200 g (7 oz) diced feta cheese. Another alternative to the prawns is diced tofu. * To make a bulghur wheat and ham salad, combine the cooked bulghur wheat with 150 g (5doz) thinly sliced Parma or Serrano ham, trimmed of all fat and cut into strips, 3 chopped spring onions, 1 seeded and diced yellow pepper, 200 g (7 oz) halved cherry tomatoes and 3 tbsp capers. Make the dressing by whisking together 4 tbsp extra virgin olive oil, 2 tbsp red wine vinegar, 1 tsp clear honey and 6 finely crushed allspice berries. Season to taste and toss with the salad.

Plus points

Bulghur wheat is a good source of starchy carbohydrate, dietary fibre 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 colour but also vitamins, particularly those with antioxidant properties. * Prawns, like all seafish, contain iodine, which is needed for the formation of the thyroid hormones and the functioning of the thyroid gland itself.

Each serving provides

B12 * A, niacin, copper, iron * B1, C, E, calcium, potassium, selenium, zinc

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Reviews (2)


I had to skip the chilli and coriander dressing because it gave too much kick: the result was bland but just right for all the ages at the family soiree - 01 Nov 2011


I've done it with prawns and I've done it again with feta cheese instead - both work really well and are delicious! - 09 Aug 2010

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