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Prawn Chickpea Jumble
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Prawn Chickpea Jumble

Prawn Chickpea Jumble

with Zesty, Minty Bulgur Wheat

Looking for a tasty midweek dinner option? Try cooking up our Turkey steak with Sweet Potato & Beans in just 20 minutes for a balanced and tasty dinnertime.

Tags:
Low Salt
Under 550 calories
Allergens:
Crustaceans
Nuts

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 Time30 minutes
Cooking time20 minutes
DifficultyMedium

Ingredients

serving amount

1

Bell Pepper

1

Ground Coriander

100

Bulgur Wheat

1

Echalion Shallot

150

King Prawns

(Contains Crustaceans)

2

Ground Cumin

1

Chickpeas

15

Tomato Puree

1

Flat Leaf Parsley

½

Lemon

20

Walnuts

(Contains Nuts May contain Peanut, Sesame, Nuts)

1

Green Pepper

(May contain Celery)

1

Mint

Not included in your delivery

200

Water

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Nutritional information

Energy (kcal)468 kcal
Energy (kJ)1958 kJ
Fat12 g
of which saturates2 g
Carbohydrate59 g
of which sugars10 g
Protein27 g
Salt2 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Grill Pan
Bowl

Instructions

Prep
1

a) Halve, peel and finely slice the shallot. b) Halve the peppers and discard the cores and seeds. Chop into small pieces. c) Drain and rinse the chickpeas in a sieve.

Soften the Veg
2

a) Heat a drizzle of oil in a large saucepan on medium heat. When hot, add the shallot and peppers and cook, stirring occasionally, until starting to soften, 2-3 mins. b) Stir in the ground cumin, ground coriander and tomato purée. Cook for 1 minute. c) Stir in the bulgur wheat and chickpeas.

Cook the Bulgur
3

a) From your kettle pour in the boiling water (see ingredients for amount) and bring back to the boil. b) Pop a lid on the pan and remove from the heat. Leave to the side for 12-15 mins or until ready to serve (the bulgur will continue to cook in its own steam).

4

a) Meanwhile, roughly chop the parsley (stalks and all). Pick the mint leaves from their stalks and roughly chop (discard the stalks). b) Zest the lemon then chop into wedges. c) Roughly chop the walnuts.

Cook the Prawns
5

a) Five minutes before the bulgur is ready, heat a drizzle of oil in a frying pan on high heat. b) When hot, add the prawns and a pinch of salt and pepper and stir-fry until cooked, 4-5 mins. iIMPORTANT: The prawns are cooked when pink on the outside and opaque in the middle. Add a squeeze of lemon juice to the pan and remove from the heat.

Serve!
6

a) Fluff up the bulgur with a fork and stir through the lemon zest, walnuts and half the mint and parsley. b) Season to taste with salt and pepper if needed. c) Serve in bowls topped with the prawns, remaining herbs and any remaining lemon wedges for squeezing over. Enjoy!