Prawn, butternut & mango curry

Prawn, butternut & mango curry

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(38 ratings)

Prep: 10 mins Cook: 25 mins


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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  • 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')



    Rice is a grain, the seed of a type of grass, which is the most widely grown and the most…

  • 1 tbsp rapeseed oil
    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



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

  • 1cm piece ginger, peeled and finely chopped



    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



    Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

  • 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
    Coconut milk in a glass, with half a coconut

    Coconut milk

    ko-ko-nut mill-k

    Coconut milk is not the slightly opaque liquid that flows from a freshly opened coconut –…

  • 175g raw king prawn
  • 1 tsp low-salt tamari or soy sauce
    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



    The same shape, but smaller than…

  • 2 tbsp finely chopped coriander


  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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1st May, 2020
Takes a bit longer than the guide times once you factor in all the chopping, but it's delicious! I did a lot less squash than listed and roasted it for about twice as long with salt, pepper and paprika and it worked really well. This might not work for you if you're tight for time or prefer your squash firmer.
2nd Sep, 2019
Ok- needs more chilli, more prawns, more garlic, more lime juice to give it a better flavour. I'd maybe add more veges too if making it again
8th Aug, 2018
Really like this - it's a regular in our household. I too double the dry spices and the garlic/chilli/ginger - it needs it. Also don't add the squash and my husband hates it but do add red pepper and mangetout. Delicious!
7th Feb, 2018
yes delicious!
29th Apr, 2015
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.
6th Feb, 2015
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.
4th Aug, 2014
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.
2nd Aug, 2014
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.
17th Jul, 2014
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.
11th Jul, 2014
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.


15th Jun, 2014
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
27th Jun, 2014
Yes yellow squash or pumpkin will work really well too.
12th Jun, 2014
I don't like curry/anything spicy…what can i have instead of this meal?
6th Feb, 2015
-plain bread -milky porridge -an apple -a carrot
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