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Cajun Beef on Mint Bulgur
Cajun Beef on Mint Bulgur

Cajun Beef on Mint Bulgur

with Green Pepper and Carrot

This delicious Cajun Beef on Mint Bulgur has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:
Extra spicy
WeightWatchers
Calorie Smart
Allergens:
Gluten

The quantities provided above are averages only.

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.

Total30 minutes
Active 25 minutes
DifficultyEasy

Ingredients

serving amount

1

Carrot

1

Green Pepper

(May contain traces of: Sellerie)

3

Garlic Clove**

20

Chicken Stock Paste

110

Bulgur Wheat

(Contains: Gluten)

240

British Beef Mince

1

Cajun Spice Mix

30

Tomato Puree

25

Sun-Dried Tomato Paste

1

Mint

Not included in your delivery

220

Water for the Bulgur

100

Water for the Sauce

Nutritional information

Energy (kcal)572 kcal
Energy (kJ)2393 kJ
Fat23.6 g
of which saturates9.1 g
Carbohydrate57.8 g
of which sugars10.1 g
Protein36.7 g
Salt2.8 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Pan
Garlic Press
Grater
Medium Saucepan
Lid

Instructions

Char the Peppers
1

Trim the carrot, then coarsely grate (no need to peel). Halve the bell pepper and discard the core and seeds. Chop into 1cm chunks. Peel and grate the garlic (or use a garlic press).

Heat a large frying pan on high heat (no oil).

Once hot, add the pepper chunks and cook until charred, 5-6 mins. Adjust the heat if necessary. Stir only twice during this time - you want the pepper to pick up some nice colour.

Cook the Bulgur
2

Meanwhile, heat a drizzle of oil in a medium saucepan on medium-high heat.

Once hot, add half the garlic and cook for 1 min. Add the water for the bulgur (see pantry for amount), half the chicken stock paste and bring to the boil.

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

Fry the Mince and Veg
3

Add the beef mince and grated carrot to the charred pepper. Fry until the mince has browned and the carrot has softened, 5-6 mins. IMPORTANT: Wash your hands and equipment after handling raw mince.

Use a spoon to break it the mince as it cooks, then drain and discard any excess fat. Season with salt and pepper. IMPORTANT: The mince is cooked when no longer pink in the middle.

Spicy Sauce Time
4

Add the remaining garlic, Cajun spice mix and tomato puree to the beef, (add less Cajun spice mix if you'd prefer things milder). Stir-fry for 30 secs.

Next, stir the remaining chicken stock paste, sun-dried tomato paste and water for the sauce (see pantry for amount) into the beef.

Bring to the boil, then reduce the heat slightly and simmer until the sauce has thickened, 2-3 mins.

 

Add the Mint
5

Meanwhile, pick the mint leaves from their stalks and roughly chop (discard the stalks).

Stir half of the mint through the cooked bulgur.

Taste the beef and season with salt and pepper if needed.

Serve Up
6

Share the minty bulgur between your bowls and top with the Cajun beef.

Finish with a scattering of the remaining mint.

Enjoy!

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