• Ready in less than 30 minutes
  • Serves 2
  • 2 of your 5 a day
  • Source of protein and complex carbohydrates
  • The sauce can be made and served with any meat, fish or veggies – it doesn’t have to be prawns, so it’s really easy to customise to your own preference.


  • 1tbsp Rapeseed oil
  • 1 Onion, sliced
  • 3 cloves of garlic, peeled then crushed or sliced
  • 1 thumb sized piece of ginger, peeled and grated
  • 2 tbsp Garam Masala
  • 1 red chilli, finely chopped (optional)
  • 1 Courgette, ends removed and grated
  • 200g Raw Prawns, no shells
  • 1 tin of chopped tomatoes
  • Small handful of fresh coriander, roughly chopped
  • 120g dry wholegrain rice, cooked as per packet instructions


Heat the oil in a large saucepan and add the onions and garlic, cook for about 5 minutes or until they have softened.

Tip: Ensure you stir the onion and garlic regularly to prevent it burning.

Add the garam masala, ginger and chilli (if using) to the pan and stir to combine with the onion and garlic, then leave to cook for 1-2 minutes before adding the tinned tomatoes.

Allow this to simmer for 5 minutes, then add the grated courgette and the prawns. Cook for another 5-10 minutes or until all of the prawns are pink in colour and cooked through.

Stir in the fresh coriander and serve with the rice.

Tip: Wholegrain rice tends to take 20-25 minutes to cook so make sure you start with this so that it is ready at the same time as the curry.

Alternative: Substitute some of the rice for quinoa and have a mix of both – this boosts the protein and nutrient content of the meal even further. The quinoa can be added to the pan or steamer half way through the rice’s cooking time.

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