Mediterranean style Bulgur with Zucchini and Shrimp, infused by aromatic herbs and fresh lemon (optional). Perfect light healthy dinner/lunch for the whole family.
Have you ever cooked with bulgur wheat? It’s commonly used in Mediterranean cuisine and has light, nutty taste. It can be used in various ways in the kitchen – to make a lovely breakfast, in salads, main meals and desserts.
Today we are making a light and healthy meal with bulgur, shrimp and zucchinis. Let’s review ingredients:
What is Bulgur (wheat)?
Bulgur is derived from whole wheat grain (which means bulgur contains gluten). Bulgur is used in variety of dishes, prepared in countries around the Mediterranean basin. It is used to prepare breakfast, salads and main meals. In stores, bulgur is available at a range of grinds, starting from fine to extra large.
Shrimp and zucchini Bulgur – INGREDIENTS
- Zucchini – any type of zucchini can be used here (green or yellow).
- Shrimp – I’ve used raw pink shrimp as it’s mostly available at stores here in Europe.
- Onions – red or yellow, or even fresh onions can be used here. it adds depth to the meal when sauteed with garlic
- Garlic – raw, minced garlic or even garlic powder can be used.
- Fresh dill -fresh dill adds extra deliciousness to the meal, especially when combined with zucchini and shrimp.
- Olive oil – extra virgin olive oil is widely used throughout the Mediterranean for various meals and desserts.
- Salt and ground pepper – as always to taste
- Bulgur wheat – bulgur wheat usually comes in various sizes. This meal calls for a small – sized bulgur (like this one on amazon).
- Vegetable broth or water & bouillon cube – boiling bulgur in herbs and spices always adds extra flavor to the meal. Otherwise bulgur wheat is pretty blunt on it’s own(in my opinion).
HOW TO COOK SHRIMP AND ZUCCHINI BULGUR
- The shrimp we use is usually cleaned, boiled and then frozen. Each pack contains small pink shrimp, approx. 200g / 8 oz – >uncooked weight. Feel free to substitute with any type of shrimp you have / like.
- Also keep in mind that shrimp cooks quicker than most ingredients, plus water from shrimp evaporates fast as well, so cooked shrimp appears much smaller that uncooked shrimp.
- Make bulgur wheat taste better – use vegetable stock / or water & vegetable bouillon cube to make it more rich in taste.
- The bulgur we buy is made from cracked wheat berries, separated into pieces and then par-cooked. Thus, it usually cooks for about 15 min and it’s ready to be used in salads and meals. Cooking ratio is usually 1 cup bulgur to 2 cups liquid (1:2). That being said, do not be afraid to add more liquid if needed during the cooking process.
- Zucchini – I like zucchini to be slightly brownish otherwise they taste like boiled to me, but if you so prefer add shrimp alongside zucchini or soon after.
- Do not skip adding fresh dill to the recipe as it creates such deep and beautiful flavor that otherwise will be missed.
- Adjust quantities of ingredients to fit your own taste (more or less bulgur/ zucchini, etc.
MORE EUROPEAN RECIPES
- Chicken Meatball Soup with Kale and Rice Noodles (Instant pot friendly)
- Egg Noodles (Spätzle) with cheesy shiitake mushrooms and broccoli sauce
- Cellentani pasta with ground turkey and tomato sauce
- Mini Apple Strudel (Apfelstrudel)
- Beef Liver Steak Recipe (for Iron Deficiency)
Shrimp and Zucchini Bulgur Recipe
- 2 zucchini, medium, chopped into small pieces
- 1 pack raw pink shrimp , frozen with tail off
- 1 medium onion, peeled & finely chopped
- 2 cloves garlic, minced
- 1/2 cup fresh dill, finely minced
- 1 tsp fresh ground black pepper (or to taste)
- 3 tbsp olive oil, extra virgin
- salt to taste
- 1, 1/2 cup bulgur wheat, not cooked
- water (or use vegetable stock) for cooking bulgur
- 1 vegetable bouillon cube, optional if water used for bulgur
- In a large sauce pan with lid, cook bulgur according to package instructions. Alternatively, combine water and bulgur, then bring to a boil and let simmer until fully cooked. Add water (and one vegetable bullion cube) or vegetable stock to make it's taste rich and more delicious.
- In a separate sauce pan add minced garlic, onion and olive oil. Saute for 5-7 minutes until tender ( stir frequently as onion browns quickly).
- Then add chopped zucchini, black pepper, salt and minced dill and cook until zucchini are almost done. Then add (thawed) shrimp and let simmer until cooked. Cover with lid and stir frequently. Edges of zucchini may get brownish (which is much tastier in my view).
- Then remove from stove top and add cooked bulgur. Stir well to combine and serve warm drizzled with some organic soy sauce or balsamic vinegar.
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