Maunika is a freelance chef and food writer. I chanced upon her on Twitter and found her recipes quick, tasty and easy to follow. I asked her to give me a quick, healthy suggestion for people on the go. She came up with Goan Prawn Caldinho, a family recipe. I made it today and it was yummy! Her website has more cooking tips and recipes.
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Healthy food need not be boring food or bland. Indian cuisine is a classic example where the use of spices and fresh herbs flavour a very delicious meal with a lot of healthy benefits.
My Goan Prawn Caldinho is just that – full of goodness - a curry that will keep you coming back for seconds. I have used prawns in this recipe. They are an excellent source of protein, low in fat with the goodness of omega-3.
Cooking seafood is really quick and also unlike meat or chicken marinating for 10-15 minutes is just fine. Reduced fat coconut milk has been used in the recipe which lends that creamy flavour to the curry and balances the dish beautifully (without the extra hit of calories of its full-fat counter-part)
Caldinho is a typical Goan preparation that is mildly spiced, usually made with fish but prawns or even just vegetables work very well too. The flavours in a Caldinho are tangy, sweet, lightly spiced with a hint of heat from the powdered spices. Slit green chillies are added towards the end for that kick of added heat but you can leave them out if you prefer.
Ingredients
400gms raw king prawns (de-veined with tails on)
1 tsp turmeric powder
1 tbsp white wine vinegar
A pinch of salt
1 tbsp vegetable oil
1 medium onion finely chopped
1 medium tomato finely chopped
3 cloves garlic pounded to a paste
1” piece of ginger pounded to a paste
400ml reduced fat coconut milk
80ml water
1 tbsp tamarind paste
2 slit green chillies (deseeded if you prefer it mild)
A pinch of sugar
1 tbsp chopped coriander leaves for garnish
For the powdered spices;
1 tsp cumin seeds
10 peppercorns
1 tbsp coriander seeds
Preparation
In a bowl add the prawns and sprinkle over turmeric powder, vinegar and salt. Mix and set aside for 15-20 mins while you get the curry ready. In a coffee grinder tip in the cumin seeds, peppercorns and coriander seeds. Blitz to a fine powder and set aside.
Heat the oil in a saucepan (preferably one with a heavy base), add the onions and fry for 5-7 mins on a medium until they start to change colour to a light brown. Add the chopped tomato and fry for 3-4 minutes.
As they begin to soften add the garlic and ginger paste and fry for a further minute. Add the powdered spices and mix it all together. Fry for 2 minutes and tip in the marinated prawns. Stir them in the spiced sauce for a few seconds before pouring in the coconut milk, water and tamarind paste.
Bring the pot to a simmer, cooking the prawns for no more than 3-4 minutes until they turn pink. Add the green chillies and sugar. Garnish with coriander leaves and check seasoning.
Serve with steamed basmati rice or some pav bread and a fresh zingy salad.
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