Garlic tomato prawns

A delicious prawn recipe with a tomato-based sauce. The basmati rice is spiced and perfectly complements the prawns. This recipe is gluten-free, rich in protein and is nutritious.

It’s very high in protein and relatively high in fibre. It is higher in overall fat, saturated fat and cholesterol due to the prawns so this is a once in a while recipe.

To make this recipe more heart healthy, use lean (uncooked) chicken instead of the prawns.

Nutrition rundown

• High-quality lean protein (over 50% daily values) from prawns supports muscle repair, immune health and satiety.
• Naturally rich in selenium, iodine and zinc, prawns support thyroid function and antioxidant protection.
• Healthy monounsaturated fats from extra virgin olive oil help support heart health and reduce inflammation.
• Provides nearly 25% of daily fibre needs, largely from eggplant, tomatoes, onion and garlic – excellent for gut health.
• Moderate carbohydrate content from basmati rice offers steady energy without being overly heavy.
• Rich in lycopene (from tomatoes and tomato paste), a powerful antioxidant linked to heart and skin health.
• Turmeric and cumin add anti-inflammatory and digestive-supportive compounds.
• Sodium is moderately elevated (mainly from added salt); reducing added salt can significantly lower overall sodium.
• Low in saturated fat while remaining satisfying and flavour-dense.
• Although prawns are high in dietary cholesterol, they are actually beneficial because they are very low in saturated fat and high in heart-healthy omega-3 fatty acids, which boost “good” HDL cholesterol
• Balanced macronutrient profile: protein-forward, moderate carbs, healthy fats – ideal for a main evening meal.

Ingredients – rice

• 1/2 cup organic basmati rice
• 1 Tbsp extra virgin, cold pressed olive oil
• 1/4 Tspn ground turmeric
• 1/4 Tspn ground cumin
• 1 Tspn salt

Ingredients – prawns

• 400g raw prawns
• 3 Tbsp organic tomato paste
• 5-6 large organic tomatoes, cut up finely
• 1 medium organic eggplant (chopped finely)
• 5-6 organic cloves garlic
• 1/2 cup cold water
• 1 large organic onion (can be red or yellow)
• 2 Tbsp extra virgin, cold pressed olive oil
• 2-3 Tbsp fresh organic coriander
• Salt to taste

Method – rice (absorption method)

1. Rinse out rice in cold water several times, until water is clear.
2. Add rice to stainless steel pot with about 5cm (2″) water covering it.
3. Add the rest of the ingredients and leave covered to cook on medium heat, stirring occasionally.
4. Check on the rice to make sure there is enough water for the rice to absorb (it can be a matter of trial and error until the right amount of water is used for this method).
5. The rice will be cooked when the water has absorbed. The cooked rice will be fluffy and perfectly cooked.

Method – prawns

1. Peel the shell from the prawns, but leave the tail intact. Remove the vein from the outer middle part of the prawns. Set the prawns aside in the fridge until they are ready to be added.
2. Finely mince the garlic cloves and add to a stainless steel pan with the olive oil over medium-high heat, stirring constantly with a wooden spoon.
3. Finely chop the onion and when the garlic turns slightly golden, add the onion and cook, stirring constantly, until the onion turns translucent in colour.
4. Meanwhile, peel the eggplant and chop it into fine pieces and add it to the pan, stirring through, reducing the heat to medium. If there is not enough moisture in the pan, add a little more olive oil.
5. Stir the contents of the pan for about 3 minutes, or until the eggplant pieces have been coated with the oil and the other ingredients.
6. Add the tomato paste and the water to the pan and stir through.
7. Chop up the tomatoes into small pieces and add to the pan, stirring through.
8. Add the salt to the pan and allow to simmer for about 10 minutes.
9. Finally, add the cooked prawns and coriander, stir through for about 2 minutes, or until the prawns are just cooked.
10. Serve the prawn mixture on the bed of rice and add a little fresh coriander on top.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.