Lemon-Mint Bulgur Risotto with Garlic Shrimp

Dairy Free
Health score
29%
Lemon-Mint Bulgur Risotto with Garlic Shrimp
45 min.
4
301kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup bulgur uncooked
  • 0.3 cup mint leaves fresh chopped
  •  garlic cloves minced
  • 0.8 cup green onions finely chopped
  • tablespoons juice of lemon fresh
  • tablespoon lemon rind grated
  • tablespoons olive oil divided
  • teaspoon salt divided
  • pound shrimp deveined peeled
  • cups torn spinach 
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Combine water and 3/4 teaspoon salt in a medium saucepan; bring to a simmer (do not boil). Keep warm over low heat.
  2. Heat 1 tablespoon oil in a medium saut pan over medium heat.
  3. Add green onions; cook 1 minute, stirring constantly.
  4. Add bulgur; cook 2 minutes, stirring constantly.
  5. Add warm salted water, 1/2 cup at a time, stirring frequently until each portion of warm salted water is absorbed before adding the next (about 20 minutes total).
  6. Remove from heat.
  7. Add spinach, mint, rind, and juice; stir until spinach wilts. Keep warm.
  8. Heat 1 tablespoon oil in a medium nonstick skillet over medium-high heat.
  9. Add garlic; saut 30 seconds.
  10. Add 1/4 teaspoon salt, pepper, and shrimp; saut for 2 minutes or until shrimp are done. Divide risotto evenly among 4 small bowls or plates, and arrange shrimp evenly over risotto.
  11. Garnish with lemon wedges, if desired.

Nutrition Facts

Calories301kcal
Protein36.45%
Fat23.65%
Carbs39.9%

Properties

Glycemic Index
43.25
Glycemic Load
10.19
Inflammation Score
-10
Nutrition Score
23.71695653252%

Flavonoids

Eriodictyol
1.53mg
Hesperetin
1.47mg
Naringenin
0.1mg
Apigenin
0.21mg
Luteolin
0.71mg
Kaempferol
2.18mg
Myricetin
0.15mg
Quercetin
3.27mg

Nutrients percent of daily need

Calories:300.63kcal
15.03%
Fat:8.27g
12.73%
Saturated Fat:1.2g
7.52%
Carbohydrates:31.41g
10.47%
Net Carbohydrates:23.28g
8.47%
Sugar:0.99g
1.1%
Cholesterol:182.57mg
60.86%
Sodium:759.84mg
33.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.69g
57.38%
Vitamin K:188.85µg
179.85%
Manganese:1.52mg
75.8%
Vitamin A:3164.64IU
63.29%
Phosphorus:377.61mg
37.76%
Copper:0.67mg
33.48%
Magnesium:130.97mg
32.74%
Fiber:8.13g
32.51%
Vitamin C:18.92mg
22.93%
Folate:85.73µg
21.43%
Potassium:707.36mg
20.21%
Zinc:2.53mg
16.88%
Iron:2.86mg
15.87%
Calcium:151.33mg
15.13%
Vitamin B6:0.24mg
11.9%
Vitamin E:1.76mg
11.73%
Vitamin B3:2.2mg
11.02%
Vitamin B1:0.13mg
8.45%
Vitamin B2:0.13mg
7.52%
Vitamin B5:0.45mg
4.46%
Selenium:1.67µg
2.38%
Source:My Recipes