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
•Spicy
•Eat Me First
Allergens:
Crustaceans
•Wheat
•Celery
•Sesame
•Mustard
Total Time25 minutes
Cooking Time30 minutes
DifficultyMedium
Ingredients
Serving amount
180 g
Prawns
(Contains Crustaceans)
1 piece
Onion
120 g
Bulgur Wheat
(Contains Wheat May be present Soya, Peanut, Nuts, Sesame)
1 piece
Courgette
1 pack
Passata
1 piece
Garlic
1 sachet
Vegetable Stock
(Contains Celery)
1 pack
Chickpeas
1 sachet
Harissa Paste
1 sachet
Middle Eastern Style Spice Mix
(Contains Sesame, Mustard)
1 sachet
Hello Muscat
(Contains Celery)
1 sachet
Dried Chilli Flakes
Not included in your delivery
to taste
Water
to taste
Oil
to taste
Salt
to taste
Pepper
Nutrition Values
Energy (kJ)2603 kJ
Energy (kcal)622 kcal
Fat10.9 g
of which saturates1.7 g
Carbohydrate85.6 g
of which sugars12.9 g
Dietary Fiber12.7 g
Protein37.9 g
Cholesterol0 mg
Salt5.7 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.
Utensils
•Sieve
•Grater
Instructions
1
- Place a large pot over medium-high heat with a drizzle of oil.
- Halve, peel and chop the onion into small pieces.
- When oil is hot, fry half the onion until softened, 4-5 mins.
- Add 240ml water (double for 4p) and muscat to the pot. Bring to the boil.
- Add the bulgur, bring back to the boil then simmer for 1 min. Cover and remove from heat. Leave aside for 12-15 mins or until ready to serve.
2
- Meanwhile, peel and grate the garlic (or use a garlic press).
- Trim the courgette, then quarter lengthways. Slice widthways into 1cm thick pieces.
- Drain and rinse the chickpeas.
- Pop half into a bowl and roughly mash with the back of a fork.
3
- Place a pan over high heat (without oil).
- When hot, add the courgette and cook until charred, 6-8 mins. Shift only occasionally—this will allow the courgette to pick up a nice colour.
- Season with salt and pepper.
4
- 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.
- Stir 100ml water (double for 4p), passata, chilli flakes (use less if you don't like spice), Middle Eastern spice, stock powder and harissa paste into the pan.
- Bring to a simmer and cook until thickened, 8-10 mins. Season to taste with salt and pepper.
5
- Once the stew has thickened, bring to a boil once again.
- Stir in the prawns and cook for a further 3-4 mins. IMPORTANT: Wash hands and equipment after handling raw prawns. Prawns are cooked when pink on the outside and opaque in the middle.
- Loosen with a splash of water if you feel it's too thick.
6
- When everything is ready, fluff up the bulgur with a fork.
- Share the bulgur between your bowls and top with the harissa prawn stew.