Juicy prawns and colourful vegetables are cooked in a fragrant curry sauce with ginger, garlic and a gentle chilli warmth. Light yet full of flavour, it's a delicious alternative to a takeaway and works perfectly served with fluffy wholegrain rice.
Adjust servings before adding ingredients to your shopping list. Cooking times are a guide and may need to be adjusted if you change the serving size.
4
servings
250gbrown basmati rice
The curry
1tbspvegetable (rapeseed) oil
1onion, roughly chopped
4clovesgarlic, finely chopped, grated or crushed
1red chilli, deseeded and finely chopped
2½tbspcurry powder (mild, medium or hot)
1tspgaram masala
½tspturmeric
1eating apple, cored and grated
1x 400 g canchopped tomatoes
1tspsugar
200mlboiling water
½x 400 g canchickpeas, drained and rinsed
200gfrozen prawns
50mlunsweetened soya drink
1handfulfresh coriander, chopped
To serve
Mixed green leaf salad
Method
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Start cooking the rice according to the pack instructions.
The curryMeanwhile, heat the oil in a large pan over a medium heat. Add the onion and cook gently for 8-10 minutes until softened and translucent.
Stir in the garlic and chilli and cook for 30 seconds more. Add the curry powder, garam masala and turmeric and cook for 1 minutes, stirring continuously, until fragrant.
Stir in the grated apple, tomatoes, and sugar. Pour in 200ml water and mix well. Bring to a gentle simmer and cook for 5 minutes to allow the flavours to develop slightly.
Add the chickpeas and frozen prawns and simmer gently for 4-5 minutes until the prawns are pink and cooked through. Stir in the soya drink and heat through gently without boiling.Remove from the heat and stir through the chopped coriander.
If you prefer, use an oat, almond or rice drink instead of soya, or opt for low-fat dairy milk. Although often perceived as a healthy, coconut alternatives are high in saturated fat and are not recommended.
Serve with the cooked wholegrain rice and a green leaf salad.
SMART notes & tips
Got some cauliflower, spinach or green beans to use up? They work beautifully in this curry.
If you like, use the whole can of chickpeas to increase fibre.
Nutrition per serving
Nutrient
Amount
% RI
Energy
1,703 kJ / 403 kcal
20%
Total Fat
6.9 g
10%
Saturated Fat
0.9 g
5%
Sugars
13.0 g
14%
Fibre
7.2 g
24%
Protein
15.0 g
30%
Salt
0.5 g
8%
%RI: Recommended Intake (RI) values are based on the daily needs of an average adult consuming 8400kJ/2000kcal. Fibre recommendations are based on the UK guideline intake of 30g fibre per day.
Start cooking the rice according to the pack instructions.
1tbspvegetable (rapeseed) oil
1onion, roughly chopped
2
The curryMeanwhile, heat the oil in a large pan over a medium heat. Add the onion and cook gently for 8-10 minutes until softened and translucent.
4clovesgarlic, finely chopped, grated or crushed
1red chilli, deseeded and finely chopped
2½tbspcurry powder (mild, medium or hot)
1tspgaram masala
½tspturmeric
3
Stir in the garlic and chilli and cook for 30 seconds more. Add the curry powder, garam masala and turmeric and cook for 1 minutes, stirring continuously, until fragrant.
1eating apple, cored and grated
1x 400 g canchopped tomatoes
200mlboiling water
1tspsugar
4
Stir in the grated apple, tomatoes, and sugar. Pour in 200ml water and mix well. Bring to a gentle simmer and cook for 5 minutes to allow the flavours to develop slightly.
½x 400 g canchickpeas, drained and rinsed
200gfrozen prawns
50mlunsweetened soya drink
1handfulfresh coriander, chopped
5
Add the chickpeas and frozen prawns and simmer gently for 4-5 minutes until the prawns are pink and cooked through. Stir in the soya drink and heat through gently without boiling.Remove from the heat and stir through the chopped coriander.
If you prefer, use an oat, almond or rice drink instead of soya, or opt for low-fat dairy milk. Although often perceived as a healthy, coconut alternatives are high in saturated fat and are not recommended.
Mixed green leaf salad
6
Serve with the cooked wholegrain rice and a green leaf salad.
