- 250 g wheat berries, soaked in water overnight
- 1 carrot
- 1 leek
- 1 onion
- 2 clove(s) of garlic
- 2 vegetable bouillon cubes
- 1,5 liter water
- olive oil
- parmesan cheese, optional
- 2 tablespoon(s) tahini
- lemon zest, from 1 lemon
- lemon juice, from 1 lemon
- parsley, finely chopped
- 500 g shrimps, peeled
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Photo credit: G. Drakopoulos - Food Styling: T. Webb
- Rinse the bulgur with plenty of water. Strain well.
- Add 3 tablespoons of olive oil to a pot and place over medium to high heat. Add the carrot, onion, leek and garlic. Sauté until they soften and add the wheat. Sauté for another 2 minutes.
- Add the broth, a little at a time, just as you would add it to a risotto. Simmer for 30 minutes.
- When ready, add the remaining ingredients. Stir with a wooden spoon gently and remove from heat.
- Cover the pot with its lid and keep covered so that the food can finish cooking (off heat) and become creamy.
- Using a small sharp knife, make a small incision on the back of each shrimp and remove the vein. Place them in a bowl, drizzle with a little olive oil and season with salt and pepper. Sauté in a pan over high heat. Brown on all sides and remove from heat.
- As soon as the bulgur risotto is velvety and creamy, add 2 tablespoons of tahini and lemon juice and stir.
- Serve with the sautéed shrimp!
- If you prefer mussels instead of shrimp, simply add them to the bulgur risotto 2 minutes before you remove it from the heat and covered with the lid so that they can steam.
Sauté the bulgur first, this will intensify the flavors a great deal…
Do not boil the shrimp longer than necessary and do not add them to the dish before serving because they will turn rubbery and won’t be very tasty…
You can substitute the shrimp with frozen shelled mussels!
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by