lunchpescatarianIndian

South Indian Prawn Curry with Spiced Cauliflower Rice

Name: South Indian Prawn Curry with Spiced Cauliflower Rice
Total time: 20 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 500 g large prawns; 1 tsp turmeric; to taste salt; 1 head (medium) cauliflower; 3 tbsp coconut oil; 20 leaves curry leaves; 1 large onion; 3 cloves garlic cloves; 2 inch ginger; 2 tsp red chili powder; 1 tsp coriander powder; 2 whole green chilies; 1 tsp mustard seeds; 1 tsp cumin seeds; 400 ml coconut milk; 500 g marinated prawns

20 min 4 servings 462 kcal

A fragrant South Indian prawn curry paired with low-carb spiced cauliflower rice, inspired by the coastal flavors of Kerala. This meal combines high-protein prawns with healthy fats from coconut milk and fiber-rich cauliflower for a balanced, low-glycemic lunch. It’s a perfect harmony of bold spices and nutritious ingredients.

Ingredients

500 g large prawns
1 tsp turmeric
to taste salt
1 head (medium) cauliflower
3 tbsp coconut oil
20 leaves curry leaves
1 large onion
3 cloves garlic cloves
2 inch ginger
2 tsp red chili powder
1 tsp coriander powder
2 whole green chilies
1 tsp mustard seeds
1 tsp cumin seeds
400 ml coconut milk
500 g marinated prawns

Nutrition

Calories462kcal

Protein25g

Carbs11g

Fat30g

Fiber2g

Instructions

1Mix prawns with turmeric and a pinch of salt in a bowl, ensuring even coating, and set aside to marinate for 10 minutes at room temperature.
2Break cauliflower into florets and pulse in a food processor until it resembles rice grains, about 1-2 minutes, stopping before it turns mushy.
3Heat coconut oil in a large pan over medium heat (180°C), add curry leaves and let them sizzle for 30 seconds, then add sliced onions and cook for 5-6 minutes until golden brown, stirring occasionally. Add minced garlic and grated ginger, cooking for another 2 minutes until fragrant.
4Stir in red chili powder, coriander powder, and slit green chilies to the pan, cooking over medium heat (180°C) for 1 minute until the spices release their aroma, ensuring they don’t burn.
5In a separate large skillet, heat coconut oil over medium heat (180°C), add mustard seeds and cumin seeds, letting them pop for 30 seconds, then stir in turmeric for 10 seconds before adding the cauliflower rice, mixing well to coat.
6Pour coconut milk into the pan with the spice mixture, stir well, and bring to a gentle boil over medium heat (180°C), about 2 minutes, then reduce to a simmer.
7Add marinated prawns to the simmering curry, stirring gently to submerge them, and cook on low heat (160°C) for 5-7 minutes until prawns turn pink and opaque, indicating they are just cooked through.
8Continue cooking cauliflower rice over medium heat (180°C) for 5-7 minutes, stirring occasionally, until tender but not mushy, and season with salt to taste.
9Taste the curry and adjust seasoning with salt if needed, simmering for an additional 1 minute on low heat (160°C) to meld flavors.

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