A delicious prawn recipe with a heirloom tomato-based recipe that is so sweet and tasty The basmati rice perfectly complements the prawns. This recipe is gluten-free, low in calories, rich in protein and is nutritious.

This recipe is simple, quick to make and very delicious.

Ingredients

• 240g raw prawns – remove the outer shell, but leave the tails intact
• Bunch shallots (spring onions) – finely cut
• 3 cups of heritage tomatoes (heirloom, special tomatoes) – roughly cut into small pieces (2-3cm)
• 1 cup basmati rice
• 3 cloves of garlic, crushed
• 3 Tbspn olive oil
• 1/4 Tspn salt
• 1/4 cup fresh basil

Method

1. Wash the basmati rice several times.
2. Add the rice, salt and about 1 tablespoon of the olive oil to 1.5 cups of water in a large stainless steel pot.
3. Bring the rice to the boil and then simmer until cooked – this method will absorb all the water and create fluffly, lovely rice.
4. Meanwhile, add the rest of the olive oil to a large frying pan (use either stainless steel orcast iron as they cook food more evenly and quickly).
5. Add the crushed garlic and saute for 1-2 minutes. Ensure not to burn the garlic, so you may need to reduce the heat a little.
6. Add the finely cut spring onions and cook for a further 3-4 minutes, or until the the shallots are slightly translucent.
7. Add the chopped heritage tomatoes and chopped basil leaves and summer for for about 15-20 minutes, until the sauce has reduced a little.
8. Lastly, add the prawns and cook for a further 5 minutes until the prawns are cooked.
9. Serve the sauce on top of the rice with a little of the sauce around the rice.

Nutrition information

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

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.

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

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.

While this recipe is higher in cholesterol and fat due to the prawns (which is why it has not been given the “heart healthy” tick), the prawns are actually high in antioxidants and the vegetables in this recipe make it a healthy choice, so it can be eaten as part of a healthy diet once in a while.

Try to use organic ingredients as this will be much more tastier and healthier. This is a very filling, but nutritious recipe healthy for all the family and very quick to prepare. This recipe is high in fibre, low in sodium and high in iron and other healthy nutrients.

Ingredients

• 200g wholewheat cous cous (use 100g rice or lentils for a gluten-free variation)
• 100g wholegrain quinoa
• 300g prawns (you can use more if you like), peeled, leave tail on
• 3 carrots, cut into 2-3cm thin sticks
• 1 eggplant, cut into small cubes
• 1 red (Spanish) onion, chopped finely
• 3 cloves garlic, crushed and chopped finely
• 12-16 snow peas, cut julienne
• 4 tsp sesame seeds
• 4 tsp pine nuts
• 1 vegetable stock cube (use an organic one)
• Olive oil
• Fresh coriander leaves

Method

1. Finely chop the garlic and onions and to a pan with some olive oil.
2. Saute the garlic and onion at medium heat until they are translucent.
3. In a pan, add 3 cups of water to the quinoa with a pinch of salt and a small amount of olive oil and boil until the quinoa opens a little (about 5-7 minutes) with the lid on, checking on the quinoa to see when it is finished.
4. Meanwhile, add 200g cous cous with about 2-3 teaspoons of olive oil, the stock cube and 300ml of boiling water and let simmer uncovered for about 1 minute, after which you need to turn off the heat and place a lid on the pan. After about 4-5 minutes of this, fluff the cous cous with a fork and set aside.
5. Add the carrots to the pan with the garlic and onion and saute for a few minutes.
6. Add the eggplant to the pan and sauteed a little more. Add a little olive oil and/or water if there is not enough liquid to get the eggplant cooked properly.
7. Drain the quinoa and add it to the pan with the cous cous.
8. In a large serving bowl, add the quinoa/cous cous, then slowly add the vegetables and then the prawns and mix through thoroughly.
9. Serve immediately, topped with the snow peas, some chopped coriander, a sprinkle of sesame seeds and pine seeds.

Nutrition information

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