Prawn Satay Flavoured Curry

The delicate colours of this curry sauce disguise how much flavour it has, truely delicious.  In fact the prawns aren’t even really needed in a way, its just as good without.   Packed full of veg, fibre and healthy fats, cooked in 1 pot so minimal washing up, cook it fast or slow its up to you.  Great recipe. 

Ingredients

  • 1 tbsp coconut oil
  • 2 smallish leeks (or onions)
  • 3 garlic cloves & 1 thumbnail size piece of ginger
  • 2 celery stalks
  • 2 tsp each of ground coriander, mild chilli powder & cumin
  • Optional—1 whole red chilli
  • Zest & juice of 1 lime
  • 2 small dried lemongrass stalks
  • 2 tbsp peanut butter + 3 tbsp chopped red skin peanuts
  • 2 tbsp soy sauce (reduced salt)
  • 1 tbsp vinegar (I used raw apple)
  • 1 tin of coconut milk, full fat
  • Handful of fresh coriander
  • Veggies— I used 1/2 a cauliflower, 6 large asparagus spears, 1 small head of chard, 12 button mushrooms, & 1 large carrot.
  • 400g defrosted cooked small prawns (or whatever prawns or protein you like)

Method

  1. On a medium heat, warm the coconut oil in a large saucepan, whilst chopping the leaks or onions.  Simmer for a few minutes then added the chopped ginger, garlic & celery.
  2. Simmer again, covered, for 5 minutes, then add the ground spices & stir well until they release their flavours.
  3. Add the vinegar, peanut butter, lime, lemongrass, coconut milk + 1 tin of water, soy sauce, red chilli if using, & most of the coriander. Simmer gently covered for 10 minutes.
  4. Now you have a choice—you can whizz this to make a thick sauce (remove the lemongrass 1st though and add back after whizzing), or leave it as it is.
  5. Either way then add the rest of the veggies except the chard leaves, chopped into small chunks (apart from the mushrooms)
  6. Turn the hob to a very low setting & cook covered for about an hour, or leave it on a medium heat and cook in 20 mins.
  7. Add the prawns, chopped chard leaves, 2 tbsp chopped peanuts, stir and turn off the heat. Serve topped with a little more fresh coriander, & the remaining tbsp of chopped peanuts for crunch.

This is a very forgiving and versatile recipe—you can vary the veggies and protein depending on what you like or have at home.   Being all in 1 pan you can’t really go wrong with the timing much either.

Servings:

 6-8

Ready In:

40 mins to 90 mins, up to you!

Good For:

The Spring

Health Benefits

Prawns are 84% water, though also have a good nutritional profile with an array of vitamins and minerals, including a lot of the B vitamins which we need for energy & to help support the nervous system. Prawns also contain calcium & iron, which are both involved in healthy blood formation, as well as being a good source of selenium which supports the immune system & reproduction, as well as thyroid health.

Peanuts are a ground nut (as opposed to a tree nut) that are high in fats, calcium, magnesium + the highest protein content of any nuts.  These health benefits are often overlooked as it is so easy to eat too many, especially when salted & flavoured.  If you love them but eat too many, try monkey nuts as they will take you longer to eat!

Asparagus is a great source of prebiotic fibre due to its woody stems.  High in vitamin E, & a diuretic, which can aid the elimination of water through urine, (some people notice a strange smell after eating).  For this reason historically it was used to treat many kidney problems.

 Cauliflowers are a nutritious member of the brassica family, rich in Vitamins C as well as having plenty of calcium, magnesium, phosphorous & sulphur.   It is the sulphur that can cause bloating and gassiness in some people, particularly when eaten raw.

R

Low Sugar

R

Gluten Free

R

3 - 4 of 5 A-Day

National Centre for Eating Disorders
UK Health Coaches Association
Aspire Coaching
Food Hygiene Rating - 5

Location

Blossom Health Coaching
Newton Abbot
Devon

Contact Details

07972 374150

[email protected]

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