Heart-Healthy Prawn Gravy
Dive into a guilt-free indulgence with this Heart-Healthy Prawn Gravy, a flavorful and nutrient-packed dish perfect for seafood lovers. This recipe pairs succulent prawns with a fragrant medley of garlic, ginger, and warming spices like cumin, coriander, and turmeric, all simmered in a light, low-sodium vegetable broth. The use of olive oil and heart-friendly ingredients ensures a wholesome meal without compromising on taste. Bursting with vibrant flavors from ripe tomatoes and fresh lime juice, the dish is finished with a sprinkle of fresh coriander for a refreshing touch. Ready in just 40 minutes, this protein-rich prawn gravy is a perfect companion to steamed brown rice or quinoa, making it an excellent choice for a healthy, satisfying dinner.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams raw prawns, deveined and peeled
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 teaspoon ginger, grated
- 2 large ripe tomatoes, finely chopped
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 0.5 teaspoon turmeric powder
- 0.25 teaspoon cayenne pepper
- 1 cup low-sodium vegetable broth
- 2 tablespoons fresh coriander leaves, chopped
- 1 tablespoon fresh lime juice
- 0.5 teaspoon salt
- 0.25 teaspoon fresh ground black pepper
Instructions
Rinse the prawns thoroughly under cold water and pat them dry with a paper towel.
Heat olive oil in a large non-stick pan over medium heat.
Add chopped onions and sauté until they turn translucent, about 3 minutes.
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Add the chopped tomatoes to the pan and cook until they soften, about 5 minutes.
Mix in the cumin, coriander, turmeric, and cayenne pepper. Cook for 2 minutes, allowing the spices to meld into the mixture.
Pour in the low-sodium vegetable broth, stirring well to combine. Bring the mixture to a simmer.
Add the prawns to the pan, cover, and cook for 5-7 minutes until they are pink and cooked through.
Reduce heat and add lime juice, salt, and freshly grated black pepper to taste.
Garnish with fresh coriander leaves before serving.
Serve hot alongside steamed brown rice or cooked quinoa for a complete and nourishing meal.
Nutrition Facts
Calories |
772 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.4 g | 44% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 975 mg | 325% | |
| Sodium | 1948 mg | 85% | |
| Total Carbohydrate | 36.7 g | 13% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 15.6 g | ||
| Protein | 74.1 g | 148% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 297 mg | 23% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 2729 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
