Healthy Homemade King Prawn Curry with Cauliflower Rice

Homemade curries are awesome, and as this week is National Curry week I’m pretty excited to share some of my favourite curry recipes with you. It’s great to see that the blogosphere is already littered with delicious recipes and inventive ways to enjoy exotic spices, as there is so much more to curry than a chicken korma or lamb balti!

I think because curries fall a little outside the British cooking comfort zone, a lot of people might fear making them from scratch – that and the ease of picking up the phone to order a take-away or popping down to your local shop for a ready meal / jar of sauce or paste. There has been a lot in the press recently about how unhealthy jars of pre-made sauces are, as they are full or salt, sugar and fat to give them the years of shelf life that should be an instant indication they are no good for you (I don’t like to brag but I have been saying this for years!)! Also, I often find that if you get take away they can be really greasy and contain more oil than you would ever dream of pouring in at home. So the best solution for a healthy and delicious curry is clear – make your own!

My new recipe for this scrummy King Prawn curry is full of fresh ingredients, delicious spices and is just 394 calories per portion! I was also reading up about some of the health benefits of different spices and found the following really interesting:

–       Chillired chilli peppers are very rich in vitamin C, pro-vitamin A and Vitamin B. There is also research to show they have powerful antioxidants that help to relieve cancer, can boost your immune system and increase your body’s metabolic rate.

–       Ginger This can aid digestion and acts as an anti-inflammatory (like a natural ibuprofen), by eliminating toxins from the body, promoting sweating and stimulating circulation. 

–       CuminThis is a great booster of our immune system – perfect for this time of year when there are lots of bugs going around. It can also be used mixed with moisturising cream to give you healthier skin and stronger nails.

–       CorianderIronically this aids digestion and relieves flatulence (the opposite is usually associated with a heavy take-away curry).

–       TurmericIn India this is commonly used as an antiseptic and has long been associated for its healing qualities. Research has shown it reduces the inflammation of joints and even helps to prevent Alzheimer’s (my father-in-law actually swares by the stuff and drinks it every day in his coffee!).

If that doesn’t inspire you to get making your own curries then hopefully this King Prawn Curry recipe will….. and if you’re not the biggest prawn fan then I have shared my other favourite curry recipes at the bottom of the recipe.

 

Serves 4

–       2 tbsp oil

–       1 large onion – sliced

–       1 sweet potato – peeled and cut into chunks

–       1 green pepper – deseeded and finely sliced

–       1 red chilli – finely sliced

–       1 thumsize piece ginger – grated

–       1 tsp golden caster sugar

–       1 tsp cumin

–       1 tsp coriander

–       1 tsp turmeric

–       0.5 tsp chilli powder

–       1 tbsp garam masala

–       2 tsp cider vinegar

–       400g tin chopped tomatoes

–       200g king prawns

–       200ml vegetable stock

–       1 tbsp tomato puree

–       1Ž2 tbsp. lemon juice

–       1 tbsp coconut yoghurt

–       4 large handfuls spinach

–       Toasted almonds

For the rice

–       1 small cauliflower

–       drizzle oil

–       twist salt and pepper

–       1 handful peas

 

Preheat the oven to 200’C

Heat the oil in a large pan and fry the onion until soft.

Add the potato, pepper, chilli and ginger to the pan and fry off for another 10 minutes, stirring regularly.

Mix together all the dry spices with the sugar and add these to the pan along with the vinegar. Fry off for a few minutes to toast the spices.

Add the chopped tomatoes, stock and tomato puree, bring to the boil and then cover and cook for half an hour.

While your curry is simmering, make your cauliflower rice by blending the cauliflower until fine and the tossing together with the oil in an ovenproof dish.

Roast for 12 minutes and then stir in the peas and return to the oven for another 5 minutes. Season to taste and keep warm until ready to plate up.

Once all the veg is cooked in the curry pot add the prawns for 2-3 minutes, until they have turned pink.

Turn off the heat and stir in the spinach, coconut yoghurt and lemon juice. Continue to stir until the spinach has wilted and then plate up with your cauliflower rice and toasted almonds to finish

 

Nutritional Info:

–       Calories – 394

 

Fancy trying your hand at some other homemade curries, then just check some of my favorite recipes here…….

–       Roasted red Thai salmon curry

–       Jamaican Lamb Curry

–       Tandoori Chicken with Vegetable Rice and Chilli and Lime Yoghurt

–       Low-Fat Makeover – Chicken Tikka Masala

–       Curried scotch eggs

Rating: 4.0. From 1 vote.
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