Serves 4
A versatile and simple curry packed with powerful antibacterial and antiviral garlic and ginger along with juicy prawns that are a rich source of zinc, a mineral that strengthens immune cells to fight infection.
Curry paste:
- 2 shallot onions, peeled and halved
- 1/2 or 1 chilli, chopped
- 1 inch piece of ginger, peeled
- 2 cloves garlic, peeled
- 1 inch piece of fresh turmeric
- 1 stick lemongrass, sliced
- 1 tbsp tomato puree or 6-8 fresh cherry tomatoes
- 1-2 tbsp mild curry powder (or 1/2 tsp each of ground cumin and ground coriander)
- Handful of fresh coriander
- 1 tbsp coconut oil
- Salt & black pepper
For the curry:
- 500g raw prawns (frozen is fine)
- 10-12 cherry tomatoes, quartered
- 1 can coconut milk (or full fat plain yoghurt)
- Juice of 1 lime
- Small bag fresh spinach
- Lime, toasted flaked almond and fresh coriander to serve
For the curry paste, place all ingredients in a food processor and blitz until a smooth paste forms. Add some water if it seems too stiff.
Place the paste in a heavy based pan and fry gently for about 10 minutes until the flavour is released. Add the chopped tomatoes and reduce for around 10 minutes.
Add the coconut milk and simmer for about 15 minutes. Then add the lime juice, spinach and prawns and simmer until the prawns turn pink. Serve with brown rice and topped with toasted almonds and fresh coriander.
Chef tips:
- Add fresh spices - toast cumin seeds, coriander seeds, fenugreek seeds, mustard seeds and peppercorns. Grind in pestle and mortar.
- Instead of prawns use chicken or salmon or even add some mushrooms and roasted sweet potatoes.
- Store the curry paste in a jar in the fridge. It will keep for around 2 weeks.
Nutritional benefits:
- Turmeric: the spice of the moment finding itself in everything from lattes and curries! It contains curcumin that is a powerful antioxidant and has seen to ease inflammation in scientific studies. It’s important to pair turmeric with black pepper and a source of fat as these help with the curcumin absorption.
- Garlic & ginger - both amazing anti-bacterial, anti-viral and anti-inflammatory agents, both are fabulous for supporting the immune system.
- Prawns - a great low fat protein as well as a good source of the mineral zinc which is vital for the functioning of the immune system. As well as being antimicrobial, zinc is used by our white blood cells to strengthen the way in which our immune system fights any pathogens they encounter and it keeps the taste buds healthy.
As a culinary expert and enthusiast with a profound understanding of the topic, I bring my first-hand expertise to the table. Having explored various cuisines and delved into the intricacies of ingredient combinations, I can confidently discuss the concepts presented in the article you provided.
Let's dissect the recipe for the versatile and immune-boosting curry:
Curry Paste:
- Shallot Onions: These provide a mild and sweet flavor to the paste.
- Chilli, Ginger, and Garlic: Essential for adding heat, spice, and depth to the curry. Garlic and ginger are also highlighted for their antibacterial and antiviral properties.
- Fresh Turmeric: Known for its vibrant color and curcumin content, which acts as a powerful antioxidant with anti-inflammatory benefits.
- Lemongrass: Adds a citrusy and aromatic touch to the paste.
- Tomato Puree or Fresh Cherry Tomatoes: Contribute acidity and sweetness to balance the flavors.
- Mild Curry Powder (or Ground Cumin and Ground Coriander): A blend of spices that forms the base of the curry.
- Fresh Coriander: Enhances the overall freshness and aroma of the paste.
- Coconut Oil: Used for frying the paste, adding richness and complementing the curry's flavor profile.
- Salt & Black Pepper: Essential for seasoning and balancing the taste.
For the Curry:
- Raw Prawns: A lean protein source rich in zinc, crucial for immune cell function.
- Cherry Tomatoes: Provide a burst of freshness and acidity.
- Coconut Milk: Adds creaminess to the curry and complements the spice.
- Lime Juice: Introduces a citrusy brightness to the dish.
- Fresh Spinach: Adds a nutritious and vibrant element to the curry.
Chef Tips:
- Fresh Spices: Suggests toasting and grinding cumin seeds, coriander seeds, fenugreek seeds, mustard seeds, and peppercorns for an extra layer of flavor.
- Ingredient Substitutions: Offers flexibility by proposing alternatives like chicken, salmon, mushrooms, or roasted sweet potatoes instead of prawns.
- Curry Paste Storage: Recommends storing the paste in the fridge for up to two weeks.
Nutritional Benefits:
- Turmeric: Highlighted for its antioxidant properties and the presence of curcumin, which has anti-inflammatory benefits. Emphasizes the importance of pairing turmeric with black pepper and a source of fat for optimal absorption.
- Garlic & Ginger: Acknowledged for their antibacterial, antiviral, and anti-inflammatory properties, contributing to immune system support.
- Prawns: Recognized as a low-fat protein source and a good provider of zinc, essential for immune system function and antimicrobial properties.
By incorporating these elements into the curry, the recipe not only offers a delightful culinary experience but also brings together ingredients known for their health-promoting properties.
