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.
Allergens
Utensils
Tags
Prawns
300 grams
Onion
1 unit(s)
Bulgur Wheat
120 grams
Courgette
1 unit(s)
Passata
1 pack(s)
Garlic
2 unit(s)
Chickpeas
1 pack(s)
Harissa Paste
1 sachet(s)
Middle Eastern Style Spice Mix
1 sachet(s)
Dried Chilli Flakes
1 sachet(s)
Honey
1 sachet(s)
Vegetable Stock
1 sachet(s)
Sugar
0.5 tsp
Salt
0.25 tsp
Water
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Butter
to taste
Sugar
to taste
- 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 (per 2P) and stock 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).
- 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.
- 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.
- Pour 100ml water (per 2P) into the chickpeas along with the passata.
- Stir in chilli flakes (use less if you don't like spice), ½ tsp sugar (per 2P) and ¼ tsp salt (per 2P).
- Cover and cook until thickened, 8-10 mins.
- 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.
- 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.
3097
kJ
Energy (kJ)
740
kcal
Energy (kcal)
14.5
g
Fat
2.4
g
of which saturates
97.2
g
Carbohydrate
22
g
of which sugars
16.3
g
Dietary Fiber
43.2
g
Protein
156
mg
Cholesterol
5.97
g
Salt
