Photo of Indian spiced prawns and basmati rice parcels by WW

Indian spiced prawns and basmati rice parcels

9
5
5
SmartPoints® value per serving
Total Time
50 min
Prep
15 min
Cook
35 min
Serves
4
Difficulty
Moderate
Rice, prawns and plenty of vegies- this is a next-level ‘one-pot wonder’ kind of dish!

Ingredients

mustard seeds

1 tsp

ground cumin

1 tsp

ground coriander

1 tsp

ground turmeric

½ tsp

garam masala

½ tsp

bay leaf

12 whole, (fresh curry leaves)

fresh ginger

2 tsp, finely grated

basmati rice

1 cup(s), (200g)

pumpkin, butternut, raw

500 g, cut into 3cm pieces

chickpeas, canned, rinsed, drained

240 g, (1 x 400g can, drained)

vegetable stock

1 cup(s), (250ml) salt-reduced

green prawns

528 g, (buy 24 medium prawns) peeled, tails intact

99% fat-free plain Greek yoghurt

½ cup(s), (120g) to serve

Instructions

  1. Preheat oven to 200°C. Heat a small frying pan over medium heat. Cook the mustard seeds, cumin, coriander, turmeric and garam masala, tossing, for 1 minute or until fragrant.
  2. Combine the spices, curry leaves, ginger, rice, pumpkin and chickpeas in a large bowl. Season with salt and pepper. Add half the vegetable stock and stir to combine.
  3. Cut four 40cm-square pieces of foil and baking paper. Place the foil on a clean surface. Top with the baking paper. Spoon the rice mixture evenly among the squares. Drizzle with the remaining stock. Arrange the prawns over the rice mixture.
  4. Fold the foil and paper in half to enclose the filling. Fold the edges over to seal the parcels. Place on 2 baking trays.
  5. Bake, swapping the trays halfway through cooking, for 30 minutes or until the pumpkin and rice are tender. Set aside for 5 minutes to cool slightly. Place on serving plates. Open parcels and spoon yoghurt on top to serve.

Notes

SERVING SUGGESTION: Salad made of 1 thinly sliced cucumber, 250g thinly sliced baby roma tomatoes and ½ cup fresh coriander leaves.

Start eating better than ever!