Wholesome and Nutritious: A One-Pot Wonder Recipe with Prawns and Brown Rice!

This “one-pot wonder” recipe is the perfect example of a dish that combines both deliciousness and health. With its focus on fresh and wholesome ingredients, this recipe is sure to satisfy both your taste buds and your body’s nutritional needs.

The Nutritious Ingredients

The star ingredient in this recipe is the prawns. They are a rich and flavourful protein source that is also low in calories and high in essential nutrients like vitamin B12, iron, and zinc.

The addition of brown rice as the carbohydrate source in this dish makes it even more nutritious. Providing a healthy and filling alternative to white rice. Brown rice boasts a rich fibre content that aids digestion and promotes a prolonged feeling of fullness.

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It’s also packed with essential vitamins and minerals such as selenium, magnesium, and phosphorus. Which play a vital role in supporting a healthy immune system and maintaining strong bones.

The Delicious Sauce

The sauce in this dish is a standout feature. It boasts a vegetable stock base instead of the more commonly used heavy cream or tomato-based sauces. This not only makes it a lighter option but also enhances the natural flavours of the vegetables.

Herbs and spices such as garlic, parsley, paprika, cumin, and basil leaves add a depth of flavour without adding salt or unhealthy fats.

The Colourful and Nutrient-Dense Vegetables

The dish boasts a colourful mix of fresh vegetables like tomatoes, capsicum, and mixed vegetables. Which are brimming with vitamins and minerals, making it a truly nutrient-dense meal.

A Wholesome and Satisfying One-Pot Wonder

Overall, this “one-pot wonder” dish is a great option for those who want to enjoy a healthy and satisfying meal that is easy to prepare and bursting with flavour.

With the goodness of prawns, brown rice, and a variety of fresh vegetables, this recipe is a must-try for anyone looking for a wholesome and nutritious meal.

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5 from 1 vote

“One-pot wonder” Prawn Paella

Author: Flora Cooking Method: Boiling, Simmering Cuisine: European cuisine Courses: Main dish

Difficulty: Intermediate Prep Time 20 mins Cook Time 45 mins Total Time 1 hr 10 mins

Servings: 5

Best Season: Suitable throughout the year

Description

This mouth-watering dish features succulent prawns and nutty brown rice cooked in a delectable vegetable stock-based sauce with sautéed onions, garlic, and fresh tomatoes and capsicum. Bursting with flavour from a mix of aromatic spices and finished with a colourful mix of vegetables, this one-pot wonder is a healthy and satisfying meal that will have your taste buds dancing.

Main Ingredients

Servings

• 300 g Raw Prawns
• 2 cup Brown Rice
• 3 Tomatoes (Diced)
• 1 Green Capsicum (Diced)
• 1 Large Brown Onion (Diced)
• 3 tbsp Lemond Juice
• 3 tbsp Olive Oil
• 1.5 cup Vegetable Stock
• 6 clove of garlic (minced)
• 2 cup Mix Vegetables
• Salt (to taste)

Spices

• 1 tbsp Dried garlic
• 1 tbsp Dried Parsley
• 1 tbsp Sweet Paprika
• 1 tbsp Cumin (grounded)
• 1 tbsp Mix spices
• 1 tbsp Basil Leaves

Instructions

1. All Ingredients

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2. In a bowl, mix together the prawns, half of the minced garlic, and half of the spices. Cover and leave to marinate in the fridge for at least 20 minutes.

   
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3. Cook the brown rice according to the instructions on the package.

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4. In a large saucepan, heat half of the olive oil over medium heat. Add the diced onion and cook until it becomes soft and translucent.

   
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5. Add the remaining minced garlic, capsicum, and tomatoes. Cook for a few more minutes until the vegetables become slightly tender.

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6. Pour in the vegetable stock, the remaining spices, lemon juice, and half a cup of water. Season with salt and pepper to taste. Stir everything together and then cover the saucepan. Let it simmer for 3-5 minutes.

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7. Add the cooked brown rice and mixed vegetables to the saucepan. Mix everything together and allow it to simmer for another 3-5 minutes.

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8. In a separate pan, heat the remaining olive oil over low heat. Add the marinated prawns and cook for about 5 minutes, or until they turn pink and are fully cooked.

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9. Add the prawns to the rice and vegetable mixture. Mix everything together and cook for another minute or two until everything is heated through.

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10. Garnish with fresh herbs of your choice and serve in a bowl.

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11. Enjoy your delicious and healthy prawn and brown rice dish!

    
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Keywords: home made, gluten free,Prawns ,Brown rice, Vegetable stock, Fresh vegetables, Nutrient-dense, Healthy, Flavourful, Low-calorie, High-protein, Essential nutrients, Vitamins, Minerals, Immune system, Digestion, Satisfying, Easy to prepare, One-pot wonder.

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