Prawn curry with peas

Name: Prawn curry with peas
Cuisine: Asian, Indian
Ingredients: 1/2 tbsp vegetable oil; 1 tsp black mustard seeds; 1 tsp cumin seeds; 1 large onion, finely diced; 1 green chilli, finely chopped; 2 garlic cloves, finely grated; 2.5 cm piece of ginger, finely grated; A handful of curry leaves, (ideally fresh, but dried will do); 200g tomatoes, finely diced; saffron strands, large pinch; 300ml fresh fish stock; 150ml tinned half-fat coconut milk; 350g raw tiger prawns, peeled and deveined, leaving the tail on; 100g frozen peas; 100g baby spinach; Sea salt; freshly ground black pepper; 160g basmati rice, cooked with salt and a pinch of saffron strands

5 steps

Prawns are a great low-calorie ingredient - they are quick to prepare with a distinct flavour of their own and a satisfying meaty texture. You can even use frozen prawns here, defrosting them fully first. Adding a pinch of saffron to the rice as it cooks not only results in an amazing golden colour but adds an extra layer of taste - I always look for ways of getting more flavour into food whenever I can.

Updated at: Thu, 17 Aug 2023 01:09:26 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories631.5 kcal (32%)

Total Fat14.8 g (21%)

Carbs89.5 g (34%)

Sugars10.5 g (12%)

Protein35 g (70%)

Sodium790.7 mg (40%)

Fiber7.6 g (27%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

½ Tbspvegetable oil

1 tspblack mustard seeds

2 cmginger

5, piece, finely grated

curry leaves

ideally fresh, but dried will do

200gtomatoes

300mlfish stock

150mlhalf-fat coconut milk

tinned

350graw tiger prawns

peeled and deveined, leaving the tail on

100gfrozen peas

100gbaby spinach

sea salt

freshly ground black pepper

160gbasmati rice

cooked with salt and a pinch of saffron strands

Instructions

Step 1

Heat the oil in a medium non-stick sauté pan or wok over a high heat. When hot, add the mustard and cumin seeds. When they begin to pop, add the onion and sauté until just starting to brown. Toss in the green chilli, garlic, ginger and curry leaves and cook for 2 minutes.

Step 2

2. Stir in the tomatoes and saffron and cook for 2-3 minutes or until the tomatoes have softened

Step 3

3. Pour in the fish stock and let it bubble until reduced by half, then add the coconut milk and cook for 5 minutes.

Step 4

4. Add the prawns and peas, and cook until the prawns begin to turn pink. Stir in the spinach and season with salt and pepper to taste, then check that the prawns are cooked.

Step 5

5. Divide the curry between warmed bowls and serve with the saffron rice on the side,