One-pan prawn & tomato curry

Dairy Free
Health score
11%
One-pan prawn & tomato curry
30 min.
4
274kcal

Suggestions

If you're looking for a vibrant, flavorful meal that's both simple to prepare and packed with wholesome ingredients, this one-pan prawn and tomato curry is a perfect choice. Ready in just 30 minutes, it’s an ideal option for busy weeknight dinners or relaxed weekend lunches that don’t compromise on taste. The dish beautifully combines succulent raw king prawns with a rich, fragrant tomato curry infused with an enticing blend of spices including cumin, coriander, turmeric, and garam masala. A hint of heat from red chili and the fresh zing of malt vinegar elevate the flavors, while the golden onion and crushed garlic create a deeply aromatic base.

Not only does this curry burst with authentic Indian flavors, but it’s also dairy-free, making it suitable for those with dietary restrictions or anyone seeking a lighter meal option without sacrificing deliciousness. The vibrant colors of the dish—with fresh coriander sprinkled on top—make it as visually appealing as it is tasty. Served alongside fluffy basmati rice, cooling yogurt, tangy mango chutney, and a refreshing carrot and cumin salad, this meal offers a perfect balance of textures and tastes that everyone will enjoy.

With a nutritional profile that includes a good balance of protein from the prawns, healthy fats, and satisfying carbohydrates, this curry is both nourishing and satisfying. Whether you’re a seasoned curry lover or new to cooking Indian-inspired dishes, this recipe provides a straightforward, fuss-free way to impress your family or guests with an irresistible homemade curry that feels special yet uncomplicated.

Ingredients

  • tbsp unrefined sunflower oil 
  • large onion chopped
  • large piece ginger crushed
  •  garlic cloves crushed
  • 0.5  chilli red finely chopped
  • tsp golden caster sugar 
  • tsp mustard seeds black
  • tsp ground cumin 
  • tsp ground coriander 
  • tsp turmeric 
  • tbsp garam masala 
  • tsp malt vinegar 
  • 400 tomatoes chopped canned
  • 400 king prawns raw
  • small bunch coriander chopped
  • servings rice 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat the oil in a deep-sided frying pan and cook the onion for 8-10 mins until it starts to turn golden.
  2. Add the ginger, garlic and chilli and cook for 1-2 mins. Stir in the sugar and spices for 1 min, then splash in the vinegar and tomatoes. Season with salt and simmer for 5 mins, stirring, until the sauce thickens.
  3. Stir in the prawns, reduce the heat and cook for 8-10 mins until cooked through if the sauce gets really thick, add a splash of water.
  4. Remove from the heat, stir though most of the coriander.
  5. Serve straight from the dish scattered with the remaining coriander and the rice, yogurt, chutney and salad in separate bowls.

Nutrition Facts

Calories274kcal
Protein32.62%
Fat26.9%
Carbs40.48%

Properties

Glycemic Index
75.5
Glycemic Load
10.81
Inflammation Score
-10
Nutrition Score
13.151304348655%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.88mg
Kaempferol
0.25mg
Myricetin
0.06mg
Quercetin
8.72mg

Nutrients percent of daily need

Calories:274.05kcal
13.7%
Fat:8.48g
13.05%
Saturated Fat:0.9g
5.61%
Carbohydrates:28.72g
9.57%
Net Carbohydrates:25.08g
9.12%
Sugar:16.91g
18.78%
Cholesterol:161mg
53.67%
Sodium:263.43mg
11.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.14g
46.28%
Copper:0.65mg
32.45%
Vitamin E:4.31mg
28.75%
Vitamin C:23.69mg
28.72%
Phosphorus:279.32mg
27.93%
Manganese:0.43mg
21.4%
Potassium:708.31mg
20.24%
Magnesium:69.19mg
17.3%
Iron:2.84mg
15.76%
Fiber:3.64g
14.56%
Vitamin B6:0.28mg
14.24%
Calcium:129.46mg
12.95%
Vitamin K:13µg
12.38%
Zinc:1.85mg
12.34%
Vitamin A:411.04IU
8.22%
Vitamin B1:0.12mg
7.76%
Vitamin B3:1.48mg
7.42%
Folate:26.22µg
6.56%
Vitamin B2:0.09mg
5.58%
Selenium:2.9µg
4.15%
Vitamin B5:0.38mg
3.77%