Bulgur wheat x King Prawns

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Bulgar wheat..... the rice alternative

Bulgur wheat is my number 1 go to for a quick dinner, lunch or if I want a substantial salad. It takes about 10 minutes to cook and you can make it with pretty much anything. 

This recipe, which most of my fellow Africans will refer to it as bulgur jollof is bulgur wheat which is cooked in a sweet and spicy tomato sauce that gives it an array of flavours once you have added all your herbs and spices. 

I tend to use bulgur as an alternative to rice simply because compared to refined carbohydratefoods made with enriched or refined wheat, bulgur wheat is a much better source of vitamins, minerals, fiber, antioxidants and phytonutrients.

Bulgur is low in fat, high in minerals like manganese, magnesium and iron, plus it’s a good source of plant-based protein.

Try out this super quick and easy recipe which you can choose to have it on it’s own with a salad or a different type or meat / fish. Have fun with it and don’t forget to leave a comment below to let me know how you get on. 


Ingredients

  • 500g Bulgur wheat

  • 400g chopped tomato

  • 2 red onions

  • 3 garlic cloves

  • Handful fresh thyme

  • Handful fresh basil

  • 2tsp coconut oil

  • 300g raw king prawns

  • 2tsp Pink Himalayan Salt

  • 1tsp Celery salt

  • 1tsp black pepper

  • 1tsp smoked paprika

  • 1tsp dried parsley

  • 1tsp chilli flakes


Preparation

  1. Heat the coconut oil in a pan

  2. Chop up the red onions and garlic finely then add to the pan. Allow it to sweat until the onions become nice and tender.

  3. Add the chopped tomatoes and your dry seasonings (salt, pepper, celery salt, chilli flakes) and the fresh herbs (Basil and thyme), let this cook down / simmer for 20 minutes.

  4. While the tomato is cooking down, in a separate pan begin preparing the king prawns.

  5. Heat up the coconut oil, then add the king prawns, paprika, parsley and a pinch of black pepper.

  6. Toss the prawns in the pan for about 3 minutes then set aside.

  7. Wash your bulgur wheat then add to the tomato sauce with 1 1/2 cup of boiling water.

  8. Stir the bulgur wheat well, cover and allow to cook for 10 minutes.

  9. After 10 minutes the water should have evaporated and bulgur wheat should be light and fluffy. Add the king prawns and serve with a light salad.