Middle Eastern Style Prawn Stew
with chickpeas, courgette and fragrant 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:
Crustaceans
•Wheat
•Sesame
•Mustard
•Celery
Total Time20 minutes
Cooking Time25 minutes
DifficultyMedium
Ingredients
Serving amount
180 grams
Prawns
(Contains Crustaceans)
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
1 unit(s)
Garlic
1 pack(s)
Chickpeas
1 sachet(s)
Harissa Paste
1 sachet(s)
Middle Eastern Style Spice Mix
(Contains Sesame, Mustard)
1 sachet(s)
Hello Muscat
(Contains Celery)
1 sachet(s)
Dried Chilli Flakes
1 sachet(s)
Honey
Not included in your delivery
to taste
Water
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Butter
to taste
Sugar
Nutrition Values
Energy (kJ)2787 kJ
Energy (kcal)666 kcal
Fat10.6 g
of which saturates1.6 g
Carbohydrate94.1 g
of which sugars20.3 g
Dietary Fiber13.5 g
Protein36.8 g
Cholesterol0 mg
Salt4.97 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 with Lid
Instructions
1
- Place a 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
- Place a (separate) large pot over medium-high heat with a drizzle of oil.
- When the oil is hot, add the remaining onion.
- Cook until softened, 4-5 mins.
- Season with salt and pepper.
3
- 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.
- Once the onion has softened, add the garlic, Middle Eastern spice and chickpeas (both whole and mashed). Cook until fragrant, 1 min.
4
- Pour 100ml water (double for 4p) into the chickpeas along with the passata.
- Stir in chilli flakes (use less if you don't like spice), ½ tsp sugar and ¼ tsp salt (double both for 4p).
- Cover and cook until thickened, 8-10 mins.
5
- When 5 mins of cooking time remain, stir in the prawns and courgette.
- Cover again and simmer until prawns are cooked through, 4-5 mins. IMPORTANT: Wash hands and equipment after handling raw prawns. Prawns are cooked when pink on the outside and opaque in the middle.
- Stir a knob of butter and harissa paste through the stew.
- Loosen with a splash of water if you feel it's too thick.
- Season with salt, pepper and sugar.
6
- When everything is ready, fluff up the bulgur with a fork. Season to taste with salt and pepper.
- Share the fragrant bulgur between your bowls and top with the harissa prawn stew.
- Finish the stew with a drizzle of honey.
