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Rainbow salad with Cajun prawns

Rainbow salad with Cajun prawns

This colourful slaw is all about maximum flavour with minimum fuss. Experiment with other spice mixes on the prawns – Cooks’ Ingredients Baharat Spice also works a treat.

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HealthyLow in saturated fat2 of your 5 a day7 plant varieties
  • Serves4
  • CourseMain meal
  • Prepare20 mins
  • Cook10 mins
  • Total time30 mins

Ingredients

  • 2 medium carrots, scrubbed and grated
  • 1 small fennel bulb, trimmed and finely sliced
  • 1 large raw beetroot, scrubbed and finely sliced or coarsely grated
  • 4 salad onions, trimmed and finely sliced
  • 1½ tsp cumin seeds, toasted
  • 1 green chilli, deseeded and finely chopped
  • 1 small orange, scrubbed, zest and juice
  • 1 tbsp white wine vinegar
  • 2 tbsp olive oil
  • ½ x 15g pack oregano, leaves chopped
  • 2 x 250g packs microwaveable wholegrain rice
  • 2 x 180g packs Essential Raw King Prawns
  • 2 tsp Cooks’ Ingredients Deep South Cajun rub

Method

  1. In a large bowl, combine the carrots, fennel, beetroot, salad onions, cumin seeds, green chilli, orange zest and juice, vinegar and 1½ tbsp olive oil. Stir in ½ the oregano and season; set aside. Cook the wholegrain rice according to pack instructions, then divide between bowls.

  2. Meanwhile, pat the prawns dry with kitchen paper and dredge with the Cajun rub; season. Put the remaining ½ tbsp oil in a large frying pan set over a high heat and add the prawns. Cook for 3-5 minutes until the prawns are cooked through, opaque and pink throughout. Spoon the slaw alongside the rice and nestle in the prawns. Scatter with the remaining oregano leaves.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,739kJ/ 414kcals

Fat

12g

Saturated Fat

1.7g

Carbohydrates

45g

Sugars

9.1g

Fibre

45g

Protein

25g

Salt

1.1g

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