Middle Eastern Style Prawn Stew
with chickpeas, charred courgette and spiced bulgur
This Middle Eastern-inspired stew is bursting with amazing flavours. The harissa spiced prawns shine as the star of the show while the chickpeas, bulgur and veg all work together to make this a perfectly balanced and filling meal.
Tags:
Under 650 calories
•Eat Me First
•Spicy
Allergens:
Wheat
•Crustaceans
•Celery
Total Time25 minutes
Cooking Time30 minutes
DifficultyMedium
Ingredients
Serving amount
1 unit(s)
Onion
120 grams
Bulgur Wheat
(Contains Wheat May be present Soya, Peanut, Nuts, Sesame)
1 unit(s)
Courgette
1 pack(s)
Passata
180 grams
Prawns
(Contains Crustaceans)
1 unit(s)
Garlic
1 sachet(s)
Vegetable Stock
(Contains Celery)
1 pack(s)
Chickpeas
1 sachet(s)
Harissa Paste
Not included in your delivery
to taste
Water
to taste
Oil
to taste
Salt
to taste
Pepper
Nutrition Values
Energy (kcal)606 kcal
Energy (kJ)2537 kJ
Fat10.06 g
of which saturates1.57 g
Carbohydrate81.85 g
of which sugars12.03 g
Dietary Fiber11.31 g
Protein37.51 g
Cholesterol0 mg
Salt3.82 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Sieve
•Grater
•Pot
•Lid
Instructions
1
- Halve, peel and chop the onion into small pieces.
- Add a little oil to a large pot on medium-high heat. When hot, add half the onion. Fry until softened, 4-5 mins.
- Add 240ml water (double for 4p) and half the stock to the pot. Bring to the boil. Add the bulgur, bring back to the boil. Simmer, 1 min.
- Cover the pot and remove from heat. Leave for 12-15 mins or until ready to serve.
TIP: If you're in a hurry you can boil the water in your kettle.
2
- Meanwhile, peel and grate the garlic (or use a garlic press).
- Trim the courgette then slice into 1cm thick rounds.
- Drain and rinse the chickpeas. Pop half into a bowl and roughly mash with the back of a fork.
3
- Heat a pan on high heat (no oil).
- When hot, add the courgette rounds and cook until charred, 3-4 mins each side. Turn only every couple of minutes - this will result in the courgette picking up some nice colour.
- Once cooked, season with salt and pepper, then chop into roughly 1cm pieces. Transfer to a bowl and cover to keep warm.
4
- Wipe out the (now empty) pan and return to medium-high heat with a drizzle of oil.
- When hot, add the remaining onion and cook until softened, 4-5 mins.
- Add the garlic and chickpeas (both whole and mashed) and cook for 1 min more.
5
- Pour in the passata, 100ml water (double for 4p), remaining stock and two-thirds of the harissa paste.
- Stir together, then bring to a simmer and cook until thickened, 8-10 mins. Season to taste with salt and pepper.
- Bring to the boil, stir in the prawns and cook for a further 3-4 mins. IMPORTANT: Wash your hands and equipment after handling raw prawns. The prawns are cooked when pink on the outside and opaque in the middle.
6
- When everything is ready, fluff up the bulgur using a fork and stir through the remaining harissa paste until well combined.
- Share the bulgur between your bowls and top with the harissa prawn stew.
- Finish with the charred courgette.