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.
- 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)
- 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.
- Simmer again, covered, for 5 minutes, then add the ground spices & stir well until they release their flavours.
- 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.
- 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.
- Either way then add the rest of the veggies except the chard leaves, chopped into small chunks (apart from the mushrooms)
- 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.
- 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.
40 mins to 90 mins, up to you!
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.