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South Indian prawn and coconut curry
This is a quick and easy weeknight curry that ticks all the boxes and promises big on flavour - so easy to put together!
Serves: 4
Time to make: 35 mins
Ingredients
- 1 medium red onion, chopped
- 2 cloves garlic, chopped
- 3cm piece fresh ginger, peeled, chopped
- 2 long green chillies, chopped, plus extra sliced chilli, to serve
- ½ teaspoon ground turmeric
- 2 teaspoons ground cumin
- 2 teaspoons sunflower oil
- 3 potatoes, peeled, chopped
- 2 large carrots, cut into rounds
- ½ cup reduced-fat coconut milk
- 500g raw prawns, peeled and deveined
- 1 large courgette, halved, thinly sliced
- 8 cups baby spinach
- 2 cups steamed brown basmati rice, to serve
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Instructions
1 In a food processor, blitz onion, garlic, ginger, chilli, turmeric and cumin into a paste.
2 In a large heavy-based saucepan, heat oil over medium. Add curry paste and cook, stirring, for 2-3 minutes, or until fragrant. Add potatoes, carrots and 1 cup of water and bring to the boil. Reduce heat to low and simmer, covered, for 15 minutes, or until potato is tender.
3 Add coconut milk, prawns and courgette and simmer, uncovered, for 5 minutes, or until prawns are cooked through. Stir through spinach until just wilted. Serve with steamed rice and garnish with extra green chilli.
Variations
Make it low FODMAP: Swap red onion for 1 cup finely chopped green leek leaves. Omit garlic and add a drizzle of garlic-infused oil instead.
Make it gluten free: Check spices are gluten free.
Nutrition Info (per serve)
-
Calories 414cal
-
Kilojoules 1730kJ
-
Protein 33g
-
Total fat 7g
-
–Saturated fat 3g
-
Carbohydrates 50g
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–Sugars 9g
-
Dietary fibre 7g
-
Sodium 470mg
-
Calcium 220mg
-
Iron 5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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Took much longer to cook potatoes and carrots. And needed heaps more water and some salt. Bit disappointing.