A zingy prawn bulgur salad with grapefruit that is made just a bit crunchy by the addition of sunflower seeds. Ready in less than 30 minutes and under 400 calories for a fuss-free low-calorie lunch.
Made with bulgur, prawns, grapefruit, baby spinach and sunflower seeds, this prawn bulgur salad makes a filling lunch and you can even have it for dinner if you’re looking for something that is very tasty and healthy at the same time.
What do you need to make this prawn bulgur salad?
If you haven’t tasted bulgur wheat, you‘re certainly missing out. This is a highly versatile grain that is made from whole wheat kernels that is a great addition to many salads because it acts a bit like a bulking agent. It’s also incredibly healthy because it’s low in calories and fat while being high in protein and fibre.
When I first started cooking with this type of wheat, I was amazed to find out that dry bulgur wheat has no less than 18 g of fibre per 100 grams. Moreover, bulgur wheat provides a wealth of other nutrients, being particularly high in iron, magnesium, and manganese.
And if that wasn’t enough with news about bulgur wheat, this is a partially cooked grain, so to prepare it only need to do is place it in a bowl, cover it with boiling water, cover with a plate or plastic wrap, and let it steam on its own until it absorbs all the water. This generally takes about 25 to 30 minutes, which gives you enough time to prepare all the remaining ingredients of your salad and toss everything together when the bulgur is ready.
Besides bulgur wheat, you also need the following ingredients to make a delicious, citrusy prawn bulgur salad:
- Raw king-sized prawns — you can use cooked as well, but I prefer to use them raw because they have a fresher taste. They can be fresh or frozen.
- A pink grapefruit
- A handful of baby spinach
- Half a shallot, very finely chopped
- Sunflower seeds
How to make the bulgur salad?
As you may have already gathered, the salad is very easy to make. Start by preparing the bulgur wheat as described above. As you wait for it to be ready, cook the raw prawns in a skillet with just a dash of olive oil. Chop the shallot, peel the pink grapefruit (remove the white bit if you don’t like it too bitter), and wash the baby spinach. Toast the sunflower seeds for a couple of minutes until golden. When the bulgur is ready, toss everything together, and season with salt and pepper.
If you are not particularly fond of grapefruit, you can use just the juice instead of the entire fruit, or you can replace it with an orange.
The toasted sunflower seeds give it a bit of a crunch and add lots of nutrition to this salad, including a healthy dose of zinc. This bulgur salad with prawns is under 400 calories per serving.
- 80 g dry bulgur wheat
- 100 g raw king-size prawn (fresh or frozen)
- 1/2 pink grapefruit
- Baby spinach (handful)
- 20 g sunflower seeds
- 1 tsp olive oil
- Place the bulgur wheat in a bowl and cover it with boiling water. Cover with a plate or cling film and leave it for 25-30 minutes until all the water is absorbed.
- Meanwhile, add the frozen king prawns to a small skillet with a dash of olive oil and cook on medium heat for 10 minutes or until the prawn is completely pink.
- Cut the grapefruit into cubes, wash the baby spinach and lightly toast the sunflower seeds.
- When the bulgur is ready, mix everything together and season with salt and pepper.
This is a recipe for one, as I often make it as a quick lunch for myself. You can multiply the ingredients to make it for more.
Amount Per Serving: Calories: 393Total Fat: 17gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 211mgSodium: 2176mgCarbohydrates: 34gFiber: 8gSugar: 9gProtein: 31g
Nutritional information is an estimate provided by an online nutrition calculator.