Low Sodium Prawn Masala

Dive into the bold and aromatic flavors of Low Sodium Prawn Masala, a lighter twist on a classic Indian dish that's perfect for health-conscious food lovers. This recipe combines succulent prawns with a vibrant medley of spices, including cumin, coriander, and garam masala, simmered in a rich tomato base that's enhanced with fresh ginger and garlic. By using low sodium tomato paste and minimizing added salt, this dish delivers all the satisfying warmth of traditional masala without compromising on your dietary needs. Ready in just 40 minutes, it's an easy-to-make, wholesome meal that's perfect when paired with steamed rice or soft flatbreads for a hearty dinner. Packed with flavor and naturally low in sodium, this dish is perfect for those looking to enjoy healthy eating without sacrificing taste.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Prawns, peeled and deveined
• 2 tablespoons Olive oil
• 1 large Onion, finely chopped
• 4 cloves Garlic cloves, minced
• 1 tablespoon Fresh ginger, minced
• 2 medium Tomato, pureed
• 1 tablespoon Low sodium tomato paste
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 2 tablespoons Fresh coriander leaves, chopped
• 1 tablespoon Lemon juice
• 2 optional Fresh green chilies, chopped

Directions

Step 1

In a large pan, heat olive oil over medium heat.

Step 2

Add the chopped onions and sauté until they turn translucent, about 5 minutes.

Step 3

Stir in the minced garlic and ginger, cooking until fragrant, for about 1-2 minutes.

Step 4

Add the pureed tomatoes and the low sodium tomato paste to the pan, stirring well to combine.

Step 5

Sprinkle in turmeric powder, coriander powder, cumin powder, and red chili powder. Mix well and let it cook until the oil begins to separate from the masala base, about 5 minutes.

Step 6

Add the prawns to the pan and stir to coat with the masala mixture. Cook for about 7-8 minutes until the prawns are cooked through and pink.

Step 7

Add garam masala and chopped fresh green chilies if using. Stir well, then remove from heat.

Step 8

Garnish with fresh coriander leaves and drizzle with lemon juice before serving.

Step 9

Serve with steamed rice or flatbread, enjoying the delightful flavors of this low sodium prawn masala.

Nutrition Facts

Serving size	(867.5g)

Amount per serving	% Daily Value*
Calories	926.5

Total Fat 31.2g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 945mg	0%
Sodium 607.5mg	0%
Total Carbohydrate 41.1g	0%
Dietary Fiber 8.6g	0%
Total Sugars 16.1g
Protein 126.9g	0%

Vitamin D 0IU	0%
Calcium 292.8mg	0%
Iron 7.2mg	0%
Potassium 2473.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.5%

Protein: 53.3%

Carbs: 17.3%