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Prawn, butternut & mango curry

Prawn, butternut & mango curry

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(25 ratings)

Prep: 10 mins Cook: 25 mins

Easy

Serves 2
A light coconut-based curry flavoured with coriander, turmeric, cumin and lime. Serve with brown or wild basmati rice

Nutrition and extra info

Nutrition: per serving

  • kcal435
  • fat13g
  • saturates5g
  • carbs56g
  • sugars23g
  • fibre10g
  • protein24g
  • salt1.5g
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Ingredients

  • ½ (about 200g) butternut squash, peeled, deseeded and cut into bite-sized pieces
  • 75g quick-cook brown basmati or wild rice (cook 50g extra if upcycling for Tuna, sweetcorn and pea wraps, see 'goes well with')
  • 1 tbsp rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 1 onion, finely chopped

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 1cm piece ginger, peeled and finely chopped

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 1 garlic clove, finely sliced
  • 1 lemongrass stalk, woody tip and outer leaves removed, bulbous end lightly bashed (to help release oils)
  • ½ red chilli, deseeded and finely chopped
  • ½ tsp turmeric
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • ½ ripe mango, peeled, stoned and cut into chunks
  • 200g baby spinach
  • 150ml vegetable stock (or water)
  • 150ml low-fat coconut milk
  • 175g raw king prawn
  • 1 tsp low-salt tamari or soy sauce

    Soy sauce

    soy sor-s

    An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

  • juice 1 lime

    Lime

    ly-m

    The same shape, but smaller than…

  • 2 tbsp finely chopped coriander

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Method

  1. Heat oven to 200C/180C fan/gas 6. Tip the butternut squash into a non-stick roasting tin and roast for 15-20 mins or until almost soft. Remove and set aside.

  2. Meanwhile, cook the rice following pack instructions until tender. Drain and cover to keep warm. (Set aside the extra for Tuna, sweetcorn and pea wraps, see 'goes well with', if required.) Heat the oil in a wok or large non-stick frying pan over a medium heat. Add the onion and cook for 2 mins until soft but not coloured. Add the ginger, garlic, lemongrass, chilli and spices, and cook for 3 mins more.

  3. Stir through the mango and roasted butternut squash, then add the spinach and pour over the stock and coconut milk. Stir gently to combine, slowly bring to the boil, then reduce to a simmer for a few mins until the spinach starts to wilt.

  4. Add the prawns and stir. Once the prawns are pink through (about 3 mins), remove the lemongrass and discard. Add the tamari, lime juice and coriander, and stir well. Just before serving, check the seasoning, adding more lime juice or tamari if needed. Serve with the rice.

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Comments, questions and tips

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Comments (14)

joinkendal's picture
3.75

Tasty but I followed other reviewers advice and doubled up the dried spices and ginger/garlic/chilli. I also used fish sauce instead of soy and a whole tin of low fat coconut milk instead of the veg stock.

bruc044's picture
5

This was great. I'm not on any kind of diet so used full-fat coconut milk, 235g of prawns and about the double the quantity of plain basmati, flavoured with stock powder and turmeric. Aside from that I stayed pretty faithful to the recipe and found the flavour to be excellent. I didn't measure out the spices so maybe I added a bit extra by accident.

rachelturusem's picture
3.75

This was a fragrant curry; my husband and I found the spices flavoursome not bland. Not all curries need to be burn-your-face-off hot and I thought the flavours were well balanced. The coconut milk didn't overpower and the prawns came through nicely.

clairehh's picture
3.75

Very good family meal. Preparation took longer than stated. Rather bland for my taste, but suited the children. The prawns and mango were well received.

zaitken's picture
5

Wow! I loved this meal and so did my hubby. Easy enough to cook and so full of flavour! Can't believe this is part of the diet plan, it's so delicious.

felicityhm's picture
3.75

Had this as part of the 9-day diet plan and tripled it to serve to guests. Everyone really enjoyed it. I've only given it 4 stars as I followed previous advise to add extra of the spices and think it would have been a bit bland with the stated quantities.

Chuns's picture
3.75

This is very tasty and full of flavours

irritable's picture
5

I'm giving this 5 stars to encourage you to make it! However, I agree with most comments; the flavour is very bland unless the spice and herb quantities are at least doubled. I also added a little cornflour as I deliberately also increased the coconut milk content. The end product looks good (actually like the picture) and is certainly good enough to serve to guests. I thoroughly recommend people to give this a go but don't be afraid to customise as you see fit. I'm going to add baby sweetcorn next time.

maj5678's picture
3.75

Great Thai curry but I used double the amount of spices, lemon grass and ginger stated including a whole chilli with the seeds! Used fish sauce instead of the soy. Great with chicken instead of prawns too.

sandieb's picture

I quite enjoyed this, although I also thought it a little bland. I don't like very spicy but this could have done with a bit of oomph!

kjmccarthy1's picture
5

Made this this evening. Does require a little long prep than stated. Delicious. Cheap ingredients besides the prawns. Was delicious. Everyone licked their plate!

marypalmer53's picture
5

Brilliant flavour combination, perfect proportions for me!

mrs_n's picture
2.5

I quite liked this dish but really if you're going to call it a curry there should be some sort of spicy taste to it! The combination of the prawns, squash, mango and spinach was lovely but the sauce was too bland and needed a good spoonful of thai curry paste to liven it up (otherwise it would have just tasted of coconut milk). I would make this again but would definitely at least double the spices, not for heat but for flavour!

pdeie's picture

A little extra chopped chilli is good for a bit of an extra kick

Questions (4)

Linsa1's picture

This looks amazing.
I cannot seem to get hold of Butternut squash in my area. Can I use yellow squash insted? Or something else?

goodfoodteam's picture

Yes yellow squash or pumpkin will work really well too.

luoutram's picture

I don't like curry/anything spicy…what can i have instead of this meal?

bruc044's picture
5

-plain bread
-milky porridge
-an apple
-a carrot

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