Bulgur and Quinoa Salad with Zucchini and Shrimp: Summer on the Plate
The Cold Dish that Transforms Your Dinner (and Lunch!)
Food lover friends, get ready to say goodbye to summer hunger with a dish that’s a true ode to lightness and taste: bulgur and quinoa with zucchini and shrimp! Let’s face it, on these scorching days, the last thing we want is to spend hours at the stove or weigh ourselves down with overly elaborate dishes. And this is where the magic of this recipe comes into play: it’s fresh, quick to prepare, super healthy, and an explosion of flavors reminiscent of the sea and garden.
Imagine the perfect texture of bulgur and quinoa, a mix of grains (or rather, pseudograins!) that satisfy and nourish, the delicate sweetness of zucchini, and the unmistakable savoriness of shrimp. A drizzle of oil, some fragrant herbs, and there you have it: a one-dish meal that will make you feel light as a feather but full and happy. Perfect for an office lunch, an impromptu picnic, or a delightful dinner without stress. My summer secret? Simplicity and quality, always!
Pure Energy: Bulgur and Quinoa, the Winning Duo
But why did I choose bulgur and quinoa for this summer marvel? Well, friends, they are two fantastic ingredients! Bulgur, with its Middle Eastern origin, is pre-cooked and cracked wheat, very easy to prepare (sometimes you just need to rehydrate it!) and super digestible. Quinoa, on the other hand, is a true superfood, a gluten-free pseudograin, rich in high-quality proteins and fibers, which gives you a fantastic energy boost without weighing you down. Together, they create a perfect base to absorb all the flavors of the dressing. This is proof that eating healthy doesn’t mean eating bland! Indeed, you can create a dish that’s a true masterpiece of balance and taste, with simple, seasonal ingredients. Ready to discover how to bring this goodness to the table?
- Difficulty: Very Easy
- Cost: Affordable
- Preparation time: 15 Minutes
- Portions: 2 People
- Cooking methods: Stovetop, Boiling
- Cuisine: Italian
- Seasonality: Spring, Summer, and Fall
- Energy 737.42 (Kcal)
- Carbohydrates 72.94 (g) of which sugars 3.02 (g)
- Proteins 51.86 (g)
- Fat 28.51 (g) of which saturated 5.12 (g)of which unsaturated 6.45 (g)
- Fibers 14.15 (g)
- Sodium 923.87 (mg)
Indicative values for a portion of 350 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 3/4 cup bulgur
- 3/4 cup quinoa
- 7 oz shrimp
- 3.5 oz canned tuna
- 2 zucchini (medium)
- 1 garlic (clove)
- 4 tbsp extra virgin olive oil
- 1/2 lemon (juice)
- to taste chopped parsley (fresh (or mint, or dill, to taste))
- to taste salt
- to taste pepper
Tools
- Frying Pan Lagostina GocciaPan 8 inches, Non-Stick Ceramic Coating, Optimal Slipperiness, Easy Cleaning, Eco-Friendly, Thermo-Signal, Safe, Induction Compatible
- Pot Kopf large pot Grandis, Ø 9.5 inches, height 7.8 inches, 9 liters, stainless steel
Steps for Bulgur and Quinoa Salad with Zucchini and Shrimp
Cook bulgur and quinoa: Rinse bulgur and quinoa under cold water. Cook them separately (or together if the instructions allow) following the directions on their respective packages. Generally, use twice the volume of water to grain and cook until the water is absorbed. Once cooked, fluff with a fork and let them cool completely.
Prepare the zucchini: Wash the zucchini and cut them into small cubes. In a pan, heat 1 tablespoon of extra virgin olive oil with the garlic clove (whole, to be removed at the end of cooking, or minced). Add the zucchini and sauté over high heat for 5-7 minutes until tender but still crisp. Lightly salt and pepper. Let them cool.
Cook the shrimp: In the same pan (or another), add 1 tablespoon of extra virgin olive oil. Sauté the shrimp over high heat for 2-3 minutes until they change color and become pink. Do not overcook them, or they’ll become rubbery. Salt and pepper. Let them cool.
Assemble the salad: In a large bowl, combine the cooled bulgur and quinoa, sautéed zucchini, and shrimp, add the drained tuna.
Dress: Dress with lemon juice, the remaining extra virgin olive oil, plenty of freshly chopped parsley (or the herbs you prefer), salt, and pepper to taste.
Mix and serve: Gently mix all ingredients to combine flavors. Let rest in the refrigerator for at least 15-20 minutes before serving, allowing the flavors to blend perfectly.
Tips, variations, notes, storage for bulgur and quinoa salad with zucchini and shrimp
Aromatic Variation: Add a zest of untreated lemon for an even more intense aroma.
Extra Touch: For a sweet and sour note, add some halved cherry tomatoes or some Taggiasca olives.
Spiciness: If you like a touch of spice, add a pinch of crushed chili in the final seasoning.
Crispiness: For extra texture, toast some sesame or sunflower seeds and add them to the salad before serving.
The salad keeps for 2/3 days in the fridge
