Veggie-filled Prawn Thai Curry
This unseasonably gloomy weather calls for a big warming bowl of sunshine to cheer us all up! Packing in a rainbow of five brightly coloured vegetables and fragrant anti-inflammatory, immune-boosting herbs and spices; this really is the perfect, quick meat free meal. As a cook, it’s easy to forget about the classic, simple dishes, as I tend to try to experiment with more complicated or fancier meals. But a stir-fry such as this has all of the elements of a perfect meal and should not be sniffed at!
It takes a mere 20 minutes to make. Now show me a person who doesn’t love a meal that quick and I’ll show you a liar!
It is loaded with veggies that are high in antioxidant micronutrients. Sadly even though we should be basking in the sunshine, these torrential downpours and cold temperatures mean we still need an immune system boost from warming anti-inflammatory spices such as turmeric and ginger.
Prawns are high in protein, low in carbohydrates and contain very little fat. They are also rich in vitamins and minerals, and whilst we normally associate healthy Omega-3 fatty acids with oily fish like salmon and sardines; prawns are actually also a good source of these heart-healthy fats too.
One portion provides 273 calories, 22g of protein, 6g of fibre and only 4g of fat. But more interestingly, one serving also provides over half of my daily Iron, as well as 33% and 21% of my daily Vitamin C and Vitamin A requirements respectively.
I like to serve this flavoursome and healthy curry with some extra complex carbohydrates such as wholegrain rice or buckwheat noodles, with a sprinkling of chopped peanuts or cashews on top. This can easily be made vegan by swapping the prawns for tofu instead.
NOTE: Whilst prawns offer a number of health benefits, if you have a history of high cholesterol or heart disease, it’s best to consult with your doctor first.
· 150g King Prawns
· Approximately 65g Baby Corn
· 1 Courgette
· 1 Red Onion
· 100g Pak Choi
· ½ Aubergine
· 4 Garlic Cloves
· 2 Stalks Fresh Lemongrass
· 1 tbsp Turmeric (Ground or fresh Grated)
· 1 tbsp Ginger (Ground or fresh Grated)
· A few Kaffir Lime Leaves
· 30ml Thai Green Curry Paste (I used Blue Dragon)
· 100ml Coconut Milk (from a drinkable carton, not a tin)
· Oil for frying
· Dice the courgettes, baby corn and aubergines into bite sized chunks.
· Peel and chop the onion, and mince the garlic.
· Quarter the pak choi.
· In a small bowl, whisk together the Thai green curry paste with the coconut milk.
· Peel and grate the turmeric and ginger.
· Remove the tough few outer layers of the lemongrass until it is somewhat bendy, and slice it thinly.
· Sauté the onions in a large frying pan in a little oil until they have softened.
· Add the garlic, turmeric, ginger and lemongrass and continue to fry for one more minute, making sure the spices don’t burn.
· Add the aubergine, courgettes and baby corn and continue to sauté until they have started to brown slightly.
· Add the pak choi.
· I find it easier to fry the prawns in a separate frying pan, so that it is not so crowded, but they can be added to the same one if there is space.
· Once the prawns have been cooking for 4-5 minutes, add the coconut milk and curry paste and kaffir lime leaves.
· Stir well and let the flavours infuse whilst cooking on a low heat for a few more minutes before serving.
NOTE: Don’t forget to remove the kafir lime leaves before serving.
Calories – 273
Protein – 22g
Fat – 4g
Carbohydrates – 37g
Fibre – 6g
Vitamin C – 31%
Vitamin A – 22%
Iron – 57%
Calcium – 19%