Spiced prawn and pea pilaf

Spiced prawn and pea pilaf

This simple prawn and pea rice dish uses store cupboard staples for a tasty midweek treat.

Spiced prawn and pea pilaf

  • Serves icon Serves 4
  • Time icon Hands-on time 20 min, simmering time 20 min

This simple prawn and pea rice dish uses store cupboard staples for a tasty midweek treat.

Nutrition: per serving

Calories
486kcals
Fat
9.9g (1.4g saturated)
Protein
25.2g
Carbohydrates
62g (1.8g sugars)
Fibre
1.7g
Salt
0.9g

Ingredients

  • 3 tbsp olive oil
  • 1 onion, finely chopped
  • 2 garlic cloves, crushed
  • ¾ tbsp garam masala
  • ½ tsp ground turmeric
  • 300g basmati rice
  • 600ml vegetable or chicken stock
  • 400g sustainably sourced frozen king prawns, fully defrosted
  • Couple of handfuls of frozen peas
  • Juice of ½ lemon
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Method

  1. Heat the oil in a large, lidded sauté pan. Fry the onion, stirring frequently, for 5 minutes until soft but not coloured. Add the garlic, cook for another minute, then add the spices and cook for 2 minutes. Add the rice and cook, stirring, for a minute or two to toast, then add the stock, season well and bring to a simmer. Simmer for a minute, then put the lid on and turn down the heat as low as possible – you should just be able to hear it gently bubbling.
  2. Cook, without stirring, for 20 minutes until the rice is cooked with a little bite and the liquid has been absorbed. Add the prawns to the pan 3-4 minutes before the end of the cooking time, then add the peas for the last 2 minutes.
  3. Once the rice is cooked and the prawns are completely pink, stir through the lemon juice, taste and adjust the seasoning as needed. Serve immediately – it’s great with a dollop of Greek yogurt.

Nutrition

Calories
486kcals
Fat
9.9g (1.4g saturated)
Protein
25.2g
Carbohydrates
62g (1.8g sugars)
Fibre
1.7g
Salt
0.9g

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