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Bulgur Wheat, Prawn and Corn Salad

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

Nutritional information

 

Amount per serving

Protein (g)

11.8g

Energy (kJ)

1977kJ

Energy (kcal)

473kcal

Carbohydrate incl. fibre (g)

79.3g

Carbohydrate excl. fibre (g)

60.9g

Sugar (g)

17.5g

Fibre (g)

18.4g

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)

139mg

Salt (g)

0.35g

Vitamin A (IU)

2123IU

Vitamin C (mg)

93.6mg

Calcium (mg)

82mg

Iron (mg)

3.03mg

Potassium (mg)

984mg

Total

47.2g

7910kJ

1891kcal

317.2g

243.8g

69.9g

73.4g

65.6g

27.5g

32.2g

25.4g

6.8g

1.5g

97mg

557mg

1.40g

8491IU

374.4mg

330mg

12.13mg

3937mg

  • 250 ml bulgur wheat
  • 500 ml water
  • 1 ml salt to season
  • 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
  • 1 ml Robertsons white pepper to taste
  • 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