SW recipe: Roasted Tomato, Prawn and Bulgur Wheat Salad


198g/7oz dried bulgur wheat
397g/14oz cherry vine tomatoes
1 red pepper, deseeded and cut into bite-sized pieces
2-3 garlic cloves, peeled and finely chopped
low calorie cooking spray
salt and freshly ground black pepper
6 spring onions, thinly sliced
312g/11oz cooked and peeled large prawns
a small handful of roughly chopped flat-leaf parsley
juice of 1 lemon


1. Place the bulgur wheat in a large, heatproof bowl and pour over boiling water to just cover the grains. Cover and leave to soak for 15-20 minutes until all the water is absorbed.

2. Preheat the oven to 200c/Gas 6. Place the tomatoes and red pepper on a non-stick baking sheet, scatter over the garlic and spray with low calorie cooking spray. Season well and roast in the oven for 15-20 minutes. Remove from the oven and transfer to a wide, shallow salad bowl along with any juices.

3. Fluff up the bulgur wheat grains with a fork and add the tomatoes and peppers with the spring onions, prawns and chopped herbs. Stir in the lemon juice, season well and toss to combine evenly. Serve immediately.

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