Vibrant Prawn and Vegetable Curry: A Healthy, Aromatic Delight

The Ultimate Guilt-Free Comfort Food

Few dishes can rival the aromatic allure of a homemade curry. While many restaurant versions are laden with heavy creams and excessive oils, a home-cooked prawn and vegetable curry offers a vibrant, nutrient-dense alternative. This recipe balances the delicate sweetness of prawns with the earthy crunch of fresh vegetables, all tied together by a complex spice paste that you can easily whip up in a blender.

Curry is more than just a meal; it is a celebration of spices. By toasted whole seeds like cumin and coriander, you unlock oils that provide deep flavor without the need for unhealthy fats. If you enjoy wholesome, plant-forward cooking, you might also like our Pearl Barley Risotto with Broad Beans and Mint for another nutritious weeknight option.

Nutritional Powerhouse: Why Prawns Matter

Prawns often get a bad reputation due to their cholesterol content. However, modern nutritional science suggests that for most people, it is saturated fat—not dietary cholesterol—that negatively impacts heart health. Prawns are remarkably low in saturated fat and serve as an excellent source of high-quality protein, vitamin B12, and the essential trace mineral selenium. When paired with fiber-rich vegetables like bell peppers and courgettes, this curry becomes a balanced meal that supports both energy levels and heart health.

Ingredients

• 250g prawns (cooked and peeled)
• 1 large onion (divided: half finely chopped, half roughly chopped)
• 100g creamed coconut (roughly chopped)
• 1 red bell pepper and 1 green bell pepper (deseeded and cubed)
• 1 courgette (sliced)
• 2 cloves garlic (crushed)
• 1 fresh red chilli (deseeded and chopped)
• 1 level tsp turmeric powder
• 1 heaped tsp each of cumin and coriander seeds
• 10 black peppercorns and ¾ tsp black mustard seeds
• 2 tbsp extra virgin olive oil
• 400ml water

Cooking Instructions

1. Heat the olive oil in a large pan and gently fry the finely chopped onion for about 5 minutes until translucent and soft.
2. While the onion fries, place the spices (cumin, coriander, peppercorns, turmeric, mustard seeds), chilli, garlic, roughly chopped onion, coconut, and 300ml of the water into a blender. Process until the mixture forms a completely smooth paste.
3. Add the blended spice mixture to the pan. Bring to a boil, then reduce the heat and simmer for 10 minutes, stirring regularly to prevent sticking.
4. Pour in the remaining 100ml of water along with the peppers and courgettes. Cover and simmer gently for 20 minutes until the vegetables are tender.
5. Add the prawns and a pinch of sea salt. Continue to cook for 4-5 minutes, ensuring the prawns are heated through but not overcooked (which can make them rubbery).
6. Serve immediately over a bed of brown basmati rice.

Serving Suggestions

This curry is incredibly versatile. While it shines alongside brown rice, it also pairs perfectly with Bombay potatoes or even a simple side salad. If you are planning a full weekend of healthy eating, consider starting your Saturday with our Classic Cooked Breakfast Recipe to keep you fueled before enjoying this spicy delight for dinner.