The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Tiger Prawn, Fennel & Dill Summer Stew
Who said stews were just for wintertime? This summery take stars sweet sustainably sourced tiger prawns, fennel, garlic, cannellini beans and spinach. Stir through paprika for kick and top with fragrant dill and chopped almonds.
Ready in 20
High protein
1/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 1 fennel
- 1 shallot
- 1 handful of fresh dill
- 2 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 200g raw peeled black tiger prawns (Crustaceans) (Tiger prawns (99%), salt)
- 80g baby spinach
- 4 tsp garlic paste (Garlic, Olive Oil, Sea Salt, Citric Acid)
- 230g cannellini beans (cannellini beans, water, salt)
- 20g whole almonds (Nuts)
- 1 tsp fennel seeds
- 400g passata (tomatoes, salt, citric acid)
- 1 tsp smoked paprika
Nutritional Information
Calories: 470
Protein: 33g
Carbs: 39g
Fat: 19g
Ingredients
- 1 tsp smoked paprika (use half)
- 1 handful of fresh dill (use half)
- 230g cannellini beans (use half) (cannellini beans, water, salt)
- 100g raw peeled black tiger prawns (Crustaceans) (Tiger prawns (99%), salt)
- 1 tsp fennel seeds (use half)
- 2 tbsp sundried tomato paste (use half) (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 400g passata (tomatoes, salt, citric acid)
- 80g baby spinach (use half)
- 20g whole almonds (use half) (Nuts)
- 4 tsp garlic paste (use half) (Garlic, Olive Oil, Sea Salt, Citric Acid)
- 1 fennel (use half)
- 1 shallot (use half)
Nutritional Information
Calories: 540
Protein: 35g
Carbs: 51g
Fat: 19g
Tiger Prawn, Fennel & Dill Summer Stew
Who said stews were just for wintertime? This summery take stars sweet sustainably sourced tiger prawns, fennel, garlic, cannellini beans and spinach. Stir through paprika for kick and top with fragrant dill and chopped almonds.
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Cooking Instructions
- Boil a kettle. Trim and thinly slice the fennel. Heat a large saucepan with 1 tbsp oil on medium-high heat. Add the fennel and cook for 4 mins, until softening. Season with a pinch of sea salt.
- Finely slice the shallot. Drain and rinse the beans. Add the shallot and garlic to the pan. Cook for 2 mins, then add the sundried tomato paste, paprika and fennel seeds. Cook for 30 seconds, then add the beans, passata and 300ml hot water (150ml for 1 person).
- Simmer for 3-4 mins, then add the prawns. Cook for 5-6 mins, until the prawns are cooked through and pink. Stir in the spinach to wilt. Season with sea salt to taste.
- Roughly chop the almonds and dill for garnish.
- Serve the stew in bowls and sprinkle with the dill and almonds.
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