Prawn & coconut curry

Gluten Free
Dairy Free
Health score
6%
Prawn & coconut curry
32 min.
8
226kcal

Suggestions


If you’re looking to spice up your lunch or dinner routine with a dish that is both delicious and nourishing, look no further than this Prawn & Coconut Curry. Combining the sweet, succulent flavors of prawns with the creamy richness of coconut, this gluten-free and dairy-free recipe offers a delightful culinary experience that will transport your taste buds straight to a tropical paradise.

The blend of aromatic spices like turmeric and ground coriander, coupled with the fragrant ginger and garlic, creates a mouthwatering base for this curry. As you sauté these ingredients, your kitchen will fill with an enticing aroma that promises a meal worth savoring. The addition of fresh green chili and chopped coriander brightens the dish, adding a burst of flavor that makes each bite a joy.

This recipe is not only quick to prepare, taking just 32 minutes, but it also serves up to 8 people, making it perfect for family gatherings or dinner parties. With each serving coming in at a modest 226 calories, you can indulge without the guilt. Plus, it's incredibly versatile; served as a main course, this curry pairs beautifully with steamed rice or a crisp salad, making it a perfect meal for any occasion.

So gather your ingredients, roll up your sleeves, and get ready to impress family and friends with this delightful Prawn & Coconut Curry. Your taste buds will thank you!

Ingredients

  •  onions sliced
  •  thumb-size piece root ginger grated
  •  garlic cloves crushed
  • tbsp unrefined sunflower oil 
  • 0.5 tsp turmeric 
  • tbsp ground coriander 
  • 400 ml canned tomatoes chopped canned
  • 100 creamed coconut chopped
  • tbsp mango chutney 
  •  chilli green halved deseeded sliced
  • 600 prawn raw peeled
  • handful coriander chopped
  •  juice of lemon 
  • large pepper green deseeded sliced quartered

Equipment

  • frying pan
  • blender

Directions

  1. Fry the onions, ginger and garlic in the oil for about 10 mins. Stir in the turmeric and coriander, then fry for 1 min more. Tip the mixture into a blender with the tomatoes and creamed coconut, then blend to a pure.Return to the pan with 300ml water, the chutney, chilli and pepper and simmer for 10 mins. You can freeze it at this stage.Stir in the prawns and cook for a few mins more until they turn pink take care not to overcook them or theyll become tough.
  2. Add the coriander, then season to taste with salt, pepper and lemon juice just before serving.

Nutrition Facts

Calories226kcal
Protein28.98%
Fat48.56%
Carbs22.46%

Properties

Glycemic Index
26.5
Glycemic Load
2.77
Inflammation Score
-8
Nutrition Score
10.197826022687%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.97mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.03mg
Quercetin
6.34mg

Nutrients percent of daily need

Calories:226.35kcal
11.32%
Fat:12.88g
19.81%
Saturated Fat:8.14g
50.86%
Carbohydrates:13.4g
4.47%
Net Carbohydrates:11.03g
4.01%
Sugar:5.44g
6.05%
Cholesterol:120.75mg
40.25%
Sodium:183.54mg
7.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.29g
34.57%
Vitamin C:26.57mg
32.21%
Manganese:0.58mg
29%
Copper:0.53mg
26.48%
Phosphorus:221.6mg
22.16%
Potassium:522.18mg
14.92%
Vitamin E:2.19mg
14.58%
Magnesium:56.31mg
14.08%
Vitamin B6:0.22mg
10.95%
Zinc:1.53mg
10.22%
Iron:1.82mg
10.09%
Fiber:2.37g
9.46%
Calcium:85.61mg
8.56%
Vitamin K:6.12µg
5.83%
Vitamin B1:0.08mg
5.12%
Vitamin A:220.46IU
4.41%
Vitamin B3:0.88mg
4.39%
Folate:16.58µg
4.14%
Vitamin B2:0.06mg
3.51%
Vitamin B5:0.32mg
3.17%
Selenium:0.89µg
1.27%