Heathy Prawn Bhuna

If you love prawns, this dish is for you. Now imagine loving sauce and prawns, and here’s a dish that has a healthy mix of both. It is quick and easy to make!

Prawn Bhuna is one of my favorite Indian dishes the tases are awesome and so morish but the average buna is at 50g of fat content because in some Indian restaurants they use gee as a cooking fat to fry, it’s the dieter’s nightmare, to say the least.

So trying to get that perfect and delicious buna blend of king prawns and a flavorful bhuna sauce without the massive calorie count can be difficult

So I searched the internet for the healthiest Bhuna recipe and refined  it to my own tastes (Only Calories: 101kcal) without losing any of those teasingly delicious flavors

Bhuna in Indian means to fry, and it is named that because, in the recipe, you fry first garlic, onion, ginger, and chili, then add spices and keep frying.

So this version is the perfect Bhuna meal choice for curry lovers who are also health-conscious and/or vegetable lovers.

This particular recipe has a beautifully rich blend of vegetable ingredients, including onion, fresh garlic & ginger, coriander, etc. These vegetables and spices are fried for a delicious blended taste. The flavor of this recipe is amplified with other amazing ingredients like cumin, turmeric, and curry. The recipe will not be complete without the mini cherry tomatoes, pureed tomato, and sweet, spicy tanginess of the mango chutney that brings the whole taste together.

 

 

  • 3 cm Fresh Ginger, peeled and grated
  • !/4 cup tablespoon coriander, finely chopped
  • 2 teaspoon Hot Curry Powder
  • ½ teaspoon Turmeric
  • 1 teaspoon Cumin
  • ½ teaspoon Ground Coriander
  • 1 teaspoon Garam Masala
  • 400 g Tomato puri (Passata)
  • 2 tablespoon Mango Chutney
  • 400g un-cooked King Prawns
  • ½ cup Mango Chunks
  • 1 tablespoon Parsley Leaves, chopped
  • ½ teaspoon Salt
  • ¼ teaspoon Ground Black Pepper

Instructions

Have everything chopped and ready and all the spices portioned off and ready to go.

  • Make sure the prawns are dry (if you have just defrosted them tap them and roll them in a little kitchen towel to) remove excess water
  • Heat the oil in a frying pan, and add the raw prawns to the hot oil, prawns cook very quickly so don’t overcook, just cook until a light pink and place to one side.
  • In the same pan add onion, chili, garlic, ginge, and coriander and fry for 3 minutes.1 tablespoon Olive Oil
    1 Onion
    3 Cloves Garlic
    1 Chili
    3 cm Fresh Ginger
    ½ teaspoon Ground Coriander
    2 tablespoons fresh Coriander
  • Add all the spices and keep cooking for another 2 minutes.
    2 teaspoon Hot Curry Powder
    ½ teaspoon Turmeric
    1 teaspoon Cumin
    1 teaspoon Garam Masala
    ½ teaspoon Salt
    ¼ teaspoon Ground Black Pepper
  • Stir 12 cherry tomatoes, and tomato sauce and add mango chutney and mango chunks; simmer on medium heat for 10-12 minutes.
    2 tablespoon Mango Chutney,½ cup Mango Chunks,400 g Passata
  • Add the cooked prawns, and stir in the sauce for 1-2 minutes. Garnish with parsley and serve with white basmati rice