Prawn and broad bean pilaf

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Prawn and broad bean pilaf
Serves 6
1 tbsp butter
2 tbsp olive oil
5 spring onions, chopped
5cm piece of fresh ginger, peeled and grated
1 tsp cardamom seeds
1 tbsp mustard seeds
3 tbsp rogan josh curry paste
1 cinnamon stick
400g basmati rice
Salt and black pepper 
800ml vegetable stock
Juice and zest of 2 lemons
300g prawns
300g fresh broad beans or peas
100g cashew nuts, toasted
30g fresh coriander , chopped
20g fresh parsley, chopped

To serve
Natural yoghurt
  1. Preheat the oven to 180 ̊C/160 ̊C fan/ gas mark 4.
  2. Heat the butter and oil in a casserole dish over a medium-low heat. Add the spring onions, ginger, cardamom seeds, mustard seeds, curry paste and cinnamon stick and cook, stirring, for 8-10 minutes until the onion has softened.
  3. Stir in the rice and half a teaspoon of salt. Add the stock and lemon juice and bring to a simmer.
  4. Place the prawns on top of the rice, cover with a lid or foil and transfer to the oven for 15 minutes.
  5. Remove the skins from the broad beans (or peas) and stir through the rice with the lemon zest, cashews, coriander and parsley.
  6. Serve with natural yoghurt.

Per serving: 530kcals, 16.6g fat (4.1g saturated), 72.9g carbs (4.8g sugars), 22.7g protein, 5.1g fibre, 0.581g sodium