Juicy Australian prawns are the ultimate versatile ingredient, perfect for light summer salads as well as more hearty dishes. And not only do they taste great, but they are also packed full of nutrients, making them one of nature’s superfoods.
High in protein but low in calories, prawns also contain “good” fats and cholesterol, helping to lower blood pressure and the risk of heart disease.
Prawns are rich in vitamins too, namely B6, B12, and niacin, as well as the minerals iron, selenium, zinc, phosphorus, copper, and magnesium. Between them, these nutrients help your body produce energy, transport oxygen, keep cells healthy, boost your immune system, and build healthy bones.
Why not sample these benefits for yourself with our Tasty Prawn Pulao recipe? Prawns make a great substitute for meat, adding a freshness to this spicy dish. You can make this recipe extra special by using large prawns, renowned for their satisfying texture and flavour.
- 300 grams large prawns
- 2 cups basmati rice
- 1 tablespoon oil
- 1 tablespoon ghee
- 1 onion (large, chopped into small pieces)
- 1 tomato (large, chopped into small pieces)
- ½ cup frozen peas
- 100 grams snap peas (optional)
- 1 cup coconut milk
- 1 ½ cup hot water
- 2 green chilles
- lemon juice
Herbs and Spices
- Soak the rice in warm water for 30 minutes. Rinse until the water runs clear, drain, and set aside.
- Marinate the prawns with the salt, half of the turmeric powder, and a dash of lemon juice for 20 minutes.
- Heat up the ghee and oil together in your pan. When hot, add the peppercorns, cloves, cinnamon stick, star anise, and bay leaves and sauté for 1 minute.
- Throw the onions into the pan and sauté until they are clear. Add in the garlic and ginger paste and cook for 2 minutes.
- Add all the remaining spices and sauté for approximately 30 seconds, taking care not to let them burn. Add the chopped tomato until soft.
- Now, it’s time to add the prawns along with the curry leaves. Sauté them for around a minute. Add in the rice with the chopped mint and coriander leaves, setting aside 1 tablespoon of each for the garnish. Stir gently.
- Add the water and coconut milk next. Once boiling, add the peas, snap peas and green chillies and simmer gently till the rice is cooked. Take care not to overcook the rice.
- Mix gently and garnish with the remainder of the coriander and mint leaves.
- Serve with fresh homemade raita. Add 1 cup of peeled and finely diced cucumber, ¼ cup of chopped coriander leaves, ½ teaspoon of garam masala, ½ teaspoon of salt, and ½ teaspoon of cumin to 1½ cups of plain yoghurt and mix well.
- A crisp green salad is also a great accompaniment to this dish.
- If you’re using frozen prawns, be sure to defrost them thoroughly by placing them in a colander under cold running water, moving them around so they defrost evenly. Don’t be tempted to use warm water as the prawns may begin to cook and will defrost unevenly.
- To know when raw prawns are cooked, you’ll see them turn opaque and pink, and a small gap between the shell and body of the prawn will appear.
- The turmeric will give the dish its yellow colour so you won’t need food colouring.