Bulgur wheat with prawns and okra
This sensational dish can be eaten hot or cold. It would make a great addition to any buffet or dinner party – and any leftovers would make an excellent all-in-one portable lunch.
Serves 8 Prep 15 mins Cook 30 mins
Ingredients
400g (14oz) bulgur wheat
8 tbsp extra virgin olive oil
2 large onions, finely chopped
400g (14oz) okra, trimmed, and cut into chunks
6 garlic cloves, peeled and grated, or finely chopped
675g (11⁄2lb) raw prawns, shelled weight
1 glass of dry white wine
large handful of dill, chopped
sea salt and freshly ground black pepper
Method
1 Preheat the oven to 150°C (300°F/Gas 2). Put the bulgur wheat in a bowl, and pour in enough boiling water to cover it. Cover with a tea towel, leave for 5 minutes, then stir.
2 Meanwhile, heat the oil in a large heavy pan, add the onions, and cook over medium heat for 5 minutes, or until they start to soften. Add the okra and cook for 2 minutes, then add the garlic and prawns and continue to cook, stirring frequently, for 2–3 minutes or until the prawns have turned pink.
3 Stir in the wine and dill, and cook for 2 minutes, then stir in the bulgur. Transfer to an ovenproof dish, season with salt and pepper, and cover with foil. Cook in the oven for 20 minutes, stirring occasionally. Serve hot or cold.
Nutrition per serving |
|
Energy |
400kcals/1609kJ |
Carbohydrate |
42g |
of which sugar |
4.5g |
Fat |
13g |
of which saturates |
2g |
Salt |
0.5g |
Fibre |
7g |
On the go
This salad isn’t layered, as all the components are cooked together. You should still ensure the mixture is fully cooled before packing.
Bulgur wheat with prawns and okra