Middle Eastern Style Prawn Stew
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Middle Eastern Style Prawn Stew

Middle Eastern Style Prawn Stew

with chickpeas, courgette and 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:
Eat Me First
Discovery
Protein Rich
Quick
Spicy
Allergens:
Crustaceans
Wheat
Sesame
Mustard
Celery
Total Time20 minutes
Cooking Time25 minutes
DifficultyEasy

Ingredients

Serving amount

180 grams

Prawns

(Contains Crustaceans)

2 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

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Nutrition Values

Energy (kJ)2800 kJ
Energy (kcal)669 kcal
Fat10.5 g
of which saturates1.6 g
Carbohydrate95.2 g
of which sugars20.5 g
Dietary Fiber13.5 g
Protein36.6 g
Cholesterol0 mg
Salt4.98 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

Make the Bulgur
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).
Soften the Onion
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.
Get Prepped
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 (whole and mashed). Cook until fragrant, 1 min.
Simmer the Stew
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.
Cook the Prawns
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.
Finish and Serve
6
  • When everything is ready, fluff up the bulgur with a fork. Season to taste with salt and pepper.
  • Share the bulgur between bowls and top with the harissa prawn stew.
  • Finish the stew with a drizzle of honey.
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