Olive Magazine
Prawn Masala Recipe

Healthy prawn masala

Published: April 28, 2015 at 12:52 pm
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  • Preparation and cooking time
    • Total time
  • Easy
  • Serves 2

This simple prawn masala is super-easy to make, ready in under an hour AND comes in at under 500 calories, perfect if you're on the 5:2 diet. It's so delicious you'll forget you're being virtuous

  • Healthy
Nutrition:
NutrientUnit
kcal440
fat6.4g
saturates0.8g
carbs59.5g
fibre13.8g
protein29.2g
salt1g
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Try this healthy prawn curry, then check out our healthy prawn stir-fry, healthy prawn salad, healthy prawn pasta and more healthy prawn recipes.

Ingredients

  • 1 onion, chopped
  • 1 clove garlic
  • 5cm piece ginger, grated 
  • a bunch  coriander
  • oil
  • 400g tin  chopped tomatoes
  • 150g raw king prawns
  • 1 lemon, juiced

MASALA

  • 1 dried chilli, or a pinch of flakes 
  • 1 tsp ground cumin
  • crushed to make 1 tsp black peppercorns
  • ½ tsp turmeric
  • 1 tsp  ground coriander

ROTI

  • 150g  wholemeal bread flour
  • 1 tsp olive oil
  • 100g spinach, drained and chopped finely

Method

  • STEP 1

    To make the roti, mix the flour, oil and spinach with a pinch salt and 75ml water. Knead on a floured work surface until you get a smooth dough. Leave to rest for 10 minutes.

  • STEP 2

    Make the masala by mixing the spices. Blend the onion, garlic, ginger and most of the coriander to a paste in a small blender. Fry the paste in 1 tsp oil until fragrant, then add the spice mix. Fry for another minute before adding the tomatoes and bringing to a simmer, and cook for 10 minutes until thickened.

  • STEP 3

    Divide the dough into 2, and roll into thin breads. Dry fry in a frying pan for 3 minutes on each side until cooked and starting to puff up. Keep warm while you make the curry.

  • STEP 4

    Stir the prawns into the curry and cook until pink, then season with lemon juice and scatter over the remaining coriander.

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