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Vibrant Harissa Rice & Garlicky King Prawns
A colourful dish starring responsibly-sourced king prawns, topped on a harissa spiced rice, bursting with vibrant courgettes & tomatoes. Squeeze in some lemon for an extra dose of sunshine.
High protein
6 plants
Low sat fat
Serving size
Ingredients
- 180g raw peeled king prawns (Crustaceans) (King prawn (99%), Salt)
- 110g baby tomatoes
- 11g vegetable stock powder (Salt, Rice Flour, Yeast Extract, Onion Powder, Carrot Powder, Tomato Powder, Parsnip Powder, Green Bean Powder, Parsley Flakes, Lovage Root Extract, Rapeseed Oil, Ground Mace, Ground White Pepper, Garlic Powder.)
- 80g sliced cavolo nero
- 2 tbsp harissa paste (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
- 250g steamed wholegrain & wild basmati (Natural Wholegrain Basmati Rice - Steamed (89%), Natural Wild Rice - Steamed (10%), Rice Bran Oil, Acacia Fibre)
- 1 unwaxed lemon
- 1 courgette
- 3 garlic clove
- 1 handful of fresh flat-leaf parsley
- 1 shallot
- 15ml hot honey (honey, chilli extract)
Nutritional Information
Calories: 467
Protein: 27g
Carbs: 51g
Fat: 18g
Ingredients
- 90 raw peeled king prawns (Crustaceans) (King prawn (99%), Salt)
- 3 garlic clove
- 1 handful of fresh flat-leaf parsley (use half)
- 1 shallot (use half)
- 110g baby tomatoes (use half)
- 80g sliced cavolo nero (use half)
- 2 tbsp harissa paste (use half) (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
- 11g vegetable stock powder (use half) (Salt, Rice Flour, Yeast Extract, Onion Powder, Carrot Powder, Tomato Powder, Parsnip Powder, Green Bean Powder, Parsley Flakes, Lovage Root Extract, Rapeseed Oil, Ground Mace, Ground White Pepper, Garlic Powder.)
- 1 courgette (use half)
- 15ml hot honey (use half) (honey, chilli extract)
- 250g steamed wholegrain & wild basmati (use half) (Natural Wholegrain Basmati Rice - Steamed (89%), Natural Wild Rice - Steamed (10%), Rice Bran Oil, Acacia Fibre)
- 1 unwaxed lemon (use half)
Nutritional Information
Calories: 475
Protein: 27g
Carbs: 53g
Fat: 18g
Vibrant Harissa Rice & Garlicky King Prawns
A colourful dish starring responsibly-sourced king prawns, topped on a harissa spiced rice, bursting with vibrant courgettes & tomatoes. Squeeze in some lemon for an extra dose of sunshine.
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No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
Before you start
- Pull out a measuring jug, a grater, a large frying pan & a small frying pan
Get prepped
- Thinly slice the courgette into half-moons. Finely dice the shallot
- Finely chop or crush the garlic. Pick any woody stalks from the cavolo nero
- Zest and cut the lemon into wedges. Quarter the tomatoes
Build the risotto
- Heat the large frying pan with 1 tsp oil on a medium-high heat. Once hot, add the cavolo nero and cook for 2-3 mins, until lightly charred, then remove from the pan and set aside
- Return the pan to medium heat with 1 tsp oil. Once hot, add the courgette and cook for 4-5 mins, until softened. Season with salt and pepper
- Add the shallot, tomatoes, lemon zest and half the garlic and cook for another 3-4 mins
- Stir in the harissa, honey, stock powder and 150ml water (75ml for 1 person). Bring to the boil, then add the rice to the pan. Break up with a spoon and simmer until the sauce has reduced slightly, 2-3 mins
Fry the prawns
- Meanwhile, heat the small frying pan with 1 tsp oil on high heat. Once hot, add the prawns and fry for 6 mins, until cooked through. Season with salt and pepper
- In the final minute, add the remaining garlic, then remove the pan from the heat
Serve up
- Roughly chop the parsley and stir through the rice, along with the cavolo nero and juice from half the lemon
- Check your prawns are cooked through; they should be opaque, firm and steaming hot
- Share the rice between bowls and top with the prawns. Serve with the remaining lemon as wedges for squeezing over
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