This delicious Middle Eastern Style Prawn Stew has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.
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 conflict 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.
Bulgur Wheat(ContainsCereals containing gluten)
Vegetable Stock Paste(ContainsCelery)
Water for the Bulgur
Water for the Sauce
Halve, peel and chop the red onion into small pieces. Heat a drizzle of oil in a large saucepan on medium-high heat. When hot, add half the onion and fry until softened, 4-5 mins. Pour the water for the bulgur wheat (see ingredients for amount) into the pan, stir in half the veg 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.
While the bulgur cooks, peel and grate the garlic (or use a garlic press). Trim the courgette, then slice into thick 1cm rounds. Drain and rinse the chickpeas in a sieve. Pop half into a medium bowl and roughly mash with the back of a fork.
Heat a frying pan on high heat (no oil). When hot, add the courgette rounds and cook until charred, 3-4 mins each side. Turn only every couple of mins - this will result in the courgette picking up some nice colour. Once cooked, season with salt and pepper, then chop into roughly 1cm pieces. Transfer to a bowl and cover to keep warm.
Wipe out the (now empty) frying pan and return to medium-high heat with a drizzle of oil. When hot, add the remaining onion and cook until softened, 4-5 mins. Add the garlic and chickpeas (both whole and mashed) and cook for 1 min more.
Pour in the tomato passata, water for the sauce (see ingredients for amount), remaining veg stock paste and two thirds of the harissa paste (add less if you don't like heat). Stir together, then bring to a simmer and cook until thickened, 8-10 mins. Season to taste with salt and pepper. Bring to the boil, then stir in the prawns and cook for a further 3-4 mins. IMPORTANT: Wash your hands and equipment after handling raw prawns. The prawns are cooked when pink on the outside and opaque in the middle.
When everything is ready, fluff up the bulgur using a fork and stir through the remaining harissa paste until well combined. Share the bulgur between your bowls and top with the harissa prawn stew. Finish with the charred courgette. Enjoy!