South Indian prawn and coconut curry
Nutrition Info.(per serve)
1 medium red onion, chopped
2 cloves garlic, chopped
3cm piece fresh ginger, peeled, chopped
2 long green chillies, chopped, plus extra sliced chilli, to serve
½ teaspoon ground turmeric
2 teaspoons ground cumin
2 teaspoons sunflower oil
3 potatoes, peeled, chopped
2 large carrots, cut into rounds
½ cup reduced-fat coconut milk
500g raw prawns, peeled and deveined
1 large courgette, halved, thinly sliced
8 cups baby spinach
2 cups steamed brown basmati rice, to serve
Total fat 7g
Saturated fat 3g
Dietary fibre 7g
1 In a food processor, blitz onion, garlic, ginger, chilli, turmeric and cumin into a paste.
2 In a large heavy-based saucepan, heat oil over medium. Add curry paste and cook, stirring, for 2-3 minutes, or until fragrant. Add potatoes, carrots and 1 cup of water and bring to the boil. Reduce heat to low and simmer, covered, for 15 minutes, or until potato is tender.
3 Add coconut milk, prawns and courgette and simmer, uncovered, for 5 minutes, or until prawns are cooked through. Stir through spinach until just wilted. Serve with steamed rice and garnish with extra green chilli.
Make it low FODMAP: Swap red onion for 1 cup finely chopped green leek leaves. Omit garlic and add a drizzle of garlic-infused oil instead.
Make it gluten free: Check spices are gluten free.
Suitable to freeze.
The heat in all chillies is due to the compound capsaicin. Green chillies are relatively mild compared with red chillies on the chilli heat scale. If you split them in half and remove the seeds they have even less heat. Green chillies are extremely versatile, adding flavour and colour to curries, stir-fries and salads.