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.

This is a Mediterranean-style, high-fibre, high-protein, anti-inflammatory meal with excellent micronutrient diversity. It delivers strong satiety, steady energy, and balanced macronutrients while remaining relatively light and clean

While this recipe is higher in cholesterol and fat due to the prawns, they are actually high in antioxidants which makes them healthy.

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. Try to use organic ingredients as this will be much more tastier and healthier.

Nutrition rundown

• Provides 431 kcal per serve, making it a balanced main meal without being overly energy dense
• Nearly 50% of daily protein needs per serve (24.6 g) and this is excellent for muscle repair, satiety and metabolic support
• Protein comes from a combination of prawns + whole grains + seeds, giving a broader amino acid profile
• Moderate total fat (15.0 g) with the majority coming from heart-healthy unsaturated fats
• Olive oil, sesame seeds and pine nuts provide monounsaturated and polyunsaturated fats, supporting cardiovascular health
• Saturated fat remains low at 2.3 g (11.5% daily value) and that is well within healthy range
• Prawns contribute dietary cholesterol (133.8 mg, 44.6% daily value), but current evidence shows dietary cholesterol has minimal impact on blood cholesterol for most people
• 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
• Rich in marine minerals from prawns, particularly iodine and selenium, supporting thyroid function and antioxidant defence
• Strong fibre content (9.2 g, 32.9% daily value) thanks to wholewheat cous cous, quinoa, vegetables and seeds
• Fibre supports gut health, blood sugar regulation and fullness
• Combination of soluble and insoluble fibre improves digestive balance
• Complex carbohydrates (51.6 g) provide steady energy release rather than rapid spikes
• Naturally low in refined sugar which come primarily from vegetables, which are whole foods and good for the gut
• Whole grains help stabilise blood glucose compared to white grain alternatives
• High in plant phytonutrients from eggplant, carrots, snow peas, garlic and onion
• Eggplant provides anthocyanins (powerful antioxidants)
• Carrots contribute beta-carotene (vitamin A precursor) for immune and eye health
• Sesame seeds and pine nuts add magnesium, zinc and vitamin E
• Quinoa adds additional iron and plant protein, improving overall nutrient density
• Fresh coriander contributes trace antioxidants and supports digestion

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.