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Bulgur Wheat, Prawn and Corn Salad

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

11.8g

Energy (kJ)

1974kJ

Energy (kcal)

472kcal

Carbohydrate incl. fibre (g)

79.1g

Carbohydrate excl. fibre (g)

60.8g

Sugar (g)

17.5g

Fibre (g)

18.3g

Fat (g)

16.4g

Saturated fat (g)

6.9g

Unsaturated fat (g)

8.1g

Monounsaturated fat (g)

6.4g

Polyunsaturated fat (g)

1.7g

Trans fat (g)

0.4g

Cholesterol (mg)

24mg

Sodium (mg)

81mg

Salt (g)

0.21g

Vitamin A (IU)

2123IU

Vitamin C (mg)

93.6mg

Calcium (mg)

82mg

Iron (mg)

3.00mg

Potassium (mg)

984mg

Total

47.1g

7897kJ

1888kcal

316.5g

243.4g

69.9g

73.2g

65.6g

27.5g

32.2g

25.4g

6.8g

1.5g

97mg

324mg

0.82g

8491IU

374.2mg

327mg

11.99mg

3937mg

  • 250 ml bulgur wheat
  • 500 ml water
  • salt
  • 45 ml butter
  • 1 x 400 g tin corn, drained
  • 125 ml cucumber cubes
  • 250 ml cherry tomatoes, halved
  • 60 ml chopped fresh coriander
  • 60 ml extra virgin olive oil
  • white pepper
  • vegetable oil, for frying
  • 500 g medium shelled prawns
  • juice of half a lemon
  • 125 ml finely shredded red cabbage
  • 1 avocado, thinly sliced
  • 1 Knorr Balsamic & pineapple Vinaigrette Salad dressing