Bulgur Salad with Garlic-Basil Prawns

Name: Bulgur Salad with Garlic-Basil Prawns with feta and mango ketchup
Total time: 20 min
Yield: 2
Cuisine: Mediterranean
Ingredients: 1 piece Red onion; 150 g Bulgur; 1 piece Persian cucumber; 1 bunch Radish; 2 piece Garlic; 240 g Shrimp; 25 milliliters Basil crème; 120 g Arugula & lamb's lettuce; 50 g Feta; 60 g Mango ketchup; 3 tablespoon Olive oil; 2 tablespoon Balsamic vinegar; ½ piece Low sodium vegetable stock cube; 240 milliliters Water; 2 tablespoon Extra virgin olive oil; to taste Salt and pepper

with feta and mango ketchup

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This recipe provides 263 grams of vegetables per portion.

Allergens:

Tarwe

•Gluten

•Schaaldieren

•Melk (inclusief lactose)

•Zwaveldioxide en sulfiet

The quantities provided above are averages only.

Always refer to the product label for the most accurate information about ingredients and allergens

Total20 minutes

Cooking Time20 minutes

DifficultyEasy

Ingredients

Serving amount

½ piece

Red onion

75 g

Bulgur

(Contains: Tarwe, Gluten May be present: Soja)

½ piece

Persian cucumber

½ bunch

Radish

1 piece

Garlic

120 g

Shrimp

(Contains: Schaaldieren)

15 milliliters

Basil crème

60 g

Arugula & lamb's lettuce

25 g

Feta

(Contains: Melk (inclusief lactose))

30 g

Mango ketchup

(Contains: Zwaveldioxide en sulfiet)

Not included in your delivery

1.5 tablespoon

Olive oil

1 tablespoon

Balsamic vinegar

¼ piece

Low sodium vegetable stock cube

120 milliliters

Water

1 tablespoon

Extra virgin olive oil

to taste

Salt and pepper

Nutrition Values

Energy (kJ)3544 kJ

Calories847 kcal

Fat46.4 g

Saturated Fat10.6 g

Carbohydrate64.3 g

Sugar11.9 g

Dietary Fiber16.5 g

Protein35.5 g

Salt2.9 g

Potassium96.3 mg

Calcium16.5 mg

Iron0.3 mg

Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

•Casserole with Lid

•Wok or sautépan

•Salad Bowl

Cooking Steps

Chop the onion into half rings.
Heat a drizzle of olive oil in a lidded deep frying pan over medium-high heat. Fry the onion with half the balsamic vinegar and the stock cube (see pantry for amounts) for 3 - 4 minutes (see Tip).
Add the bulgur and water (see pantry for amount) and bring to a boil.
Cook the bulgur with the lid on for 10 - 12 minutes over low heat. Set aside when finished, leaving the lid on.

Tip: if you're watching your salt intake, use less of the stock cube or leave it out.

Dice the cucumber. Slice the radishes, discarding the leaves (see Tip).
Press or mince the garlic.
Heat a generous drizzle of olive oil in a wok or deep frying pan over medium-high heat and fry the shrimp for 2 minutes.
Add the garlic and half of the basil crème and fry for 1 more minute, then season with salt and pepper to taste.

Tip: if you don't want to waste anything, try adding the radish leaves to the salad in step 3!

In a salad bowl, make a dressing by mixing the rest of the basil crème and balsamic vinegar with the extra virgin olive oil. Add some salt and pepper to taste.
Add the bulgur, arugula and lamb's lettuce, cucumber and radish and toss well with the dressing.

Did you know... iron is not just found in leafy greens, but in radishes too. Iron is essential for red blood cell production, as well as vitamin C, which our bodies need in order to absorb iron.