Prawn and Chickpea Bulgur Salad
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Prawn and Chickpea Bulgur Salad

Prawn and Chickpea Bulgur Salad

with Mangetout and Zhoug

This Prawn and Chickpea Bulgur Salad is bursting full of flavours and makes the perfect dinner night option from HelloFresh. Cook up a fresh start!

Tags:
Calorie Smart
Rapid
High Protein
Allergens:
Celery
Cereals containing gluten
Crustaceans

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time20 minutes
Cooking time15 minutes
DifficultyEasy

Ingredients

serving amount

1

Red Onion

10

Vegetable Stock Paste

(Contains Celery)

110

Bulgur Wheat

(Contains Cereals containing gluten)

1

Garlic Clove

80

Mangetout

1

Chickpeas

150

King Prawns

(Contains Crustaceans)

1

Chilli Flakes

50

Zhoug Style Paste

Not included in your delivery

220

Water for the Bulgur

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Nutritional information

Energy (kcal)531 kcal
Energy (kJ)2222 kJ
Fat17.1 g
of which saturates2.4 g
Carbohydrate65.9 g
of which sugars8.4 g
Protein28 g
Salt2.88 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Medium Saucepan
Sieve
Garlic Press
Pan
Bowl

Instructions

Fry the Onion
1

a) Halve, peel and chop the red onion into small pieces.

b) Heat a drizzle of oil in a medium saucepan on medium-high heat.

c) Once hot, add the onion and cook, stirring frequently, until softened, 3-4 mins.

Cook the Bulgur
2

a) Pour the water for the bulgur wheat (see pantry for amount) into the saucepan with the onion, then stir in the vegetable stock paste and bring to the boil.

b) Stir in the bulgur, bring back up to the boil and simmer for 1 min. Pop a lid on the pan and remove from the heat.

c) Leave to the side for 12-15 mins or until ready to serve.

Get Prepped
3

a) Meanwhile, peel and grate the garlic (or use a garlic press).

b) Halve the mangetout widthways.

c) Drain and rinse the chickpeas in a sieve.

Cook the Prawns
4

a) About 5 mins before the bulgur wheat is ready, heat a drizzle of oil in a large frying pan on medium-high heat.

b) Once hot, add the prawns, mangetout and a pinch of chilli flakes (add less if you'd prefer things milder). IMPORTANT: Wash your hands and equipment after handling raw prawns.

c) Cook, stirring, until the prawns are almost cooked and the mangetout is tender, 3-4 mins.

Bring on the Garlic
5

a) Add the garlic and cook, stirring, until the prawns are cooked, 1 min. Season with salt and pepper. IMPORTANT: The prawns are cooked when pink on the outside and opaque in the middle.

Finish and Serve
6

a) Once the bulgur is cooked, fluff up with a fork and stir the chickpeas through.

b) Stir in the zhoug style paste, then taste and season with salt and pepper.

c) Share the bulgur between your bowls and top with prawns and mangetout.

Enjoy!

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