Bulgur, best known for its role in Middle Eastern tabbouleh, lends its chewy texture and nutty taste to this low-calorie shrimp recipe.



  • 1 cup uncooked bulgur, rinsed and drained

  • 1 14.5 ounce reduced-sodium chicken broth

  • ¼ cup water

  • 2 fresh jalapeño chile peppers, seeded and thinly sliced*

  • 2 tablespoons olive oil

  • 1 – 2 tablespoon grated fresh ginger

  • ½ teaspoon salt

  • 1 cucumber, chopped

  • 2 green onions, thinly sliced

  • ⅔ cup chopped fresh cilantro or mint

  • 2 tablespoons lime zest, plus wedges

  • 8 ounces fresh or frozen cooked shrimp, thawed, peeled, and deveined


  • In a medium saucepan combine bulgur, broth, water, jalapeños, ginger, 2 Tbsp. olive oil, and 1/2 tsp. salt. Bring to boiling; reduce heat. Simmer, covered, 12 to 15 minutes or until tender and most of the liquid is absorbed. Remove from heat. Let stand, covered, 10 minutes; fluff with a fork.

    Transfer mixture to a large bowl. Stir in cucumber, green onions, cilantro, and lime zest. Fold in cooked shrimp. Drizzle with additional olive oil and season to taste with salt. Serve with lime wedges and, if desired, additional jalapeños, green onion, and cilantro.

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Bulgur, best known for its supporting role in Middle Eastern tabbouleh, has a chewy texture and nutty taste. The longer the grain sits, the more liquid it soaks up, so dress any leftovers with additional lime juice and/or olive oil right before serving.


Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.


Nutrition Facts

171 calories, 5 g fat (1 g saturated fat, 1 g polyunsaturated fat, 3 g monounsaturated fat), 61 mg cholesterol, 405 mg sodium, 21 g carbohydrates, 4 g fiber, 2 g sugar, 12 g protein.