Prawns must be one the quickest forms to protein to cook. Coupled with some brown rice Udon noodles you have a meal cooked in around 15 minutes.

The prawns provide significant levels of zinc and protein. There are heaps of phytonutrients all the vegetables (too many to list!), which also give a good level of fibre to the meal. These noodles are not gluten free, however they provide lots of B vitamins and fibre.

Prep time: 10 – 15 minutes
Cook time: around 15 minutes
Ingredients
Serves 2 generously

  • 1 250 gms pack of Brown Rice ‘Udon’ Noodles
  • 200 – 250 gms Raw Tiger Prawns, any raw prawns will do.
  • 1 heaped dessertspoon Coconut Butter
  • 3 – 4 Garlic cloves crushed
  • 5 Flat Beans, chopped into 2 cm lengths
  • Large handful Mange Tout, top, tailed and halved
  • 1 Red Pepper, chopped
  • 1 Yellow Pepper, chopped
  • 1 small Fennel bulb, finely sliced
  • 2 small Red onions, chopped
  • 1 heaped Dessertspoon grated Ginger, fresh or frozen
  • 1 Dessertspoon red Chilli, finely chopped, fresh or frozen
  • Hot pepper Sauce
  • Fresh coriander to finish
MethodBefore you start:

  1. Have the chopped veg ready before you start cooking.
  2. Also have a large warmed bowl to hand to mix the prawns, veg and noodles together
  3. Put a large pan of water to boil; ready for the noodles

Then:

  1. In a large open pan melt the coconut, add the chopped onion, chilli, ginger and garlic and cook gently for around 5 minutes until the onions are softened.
  2. Add the raw prawns and cook for around 3 – 5 minutes until they look pink (and not raw). Smaller prawns will need less time.
  3. Cook the noodles by putting into the boiling water, follow packet instructions re timing.
  4. Then add the vegetables to the prawns and stir fry. Give them a good stir in the spices and prawns, moving the prawns to the top of the veg.
  5. Stir in a teaspoon of chilli sauce and cook for around 5 – 7 minutes. The veg should be hot and still crunchy.
  6. When the noodles are ready, drain and rinse with cold water.
  7. Put the prawns, veg and rinsed noodles into a large bowl and mix together well. Season with a little salt and black pepper. Add a little more hot pepper sauce if you wish
  8. Dress with a few fresh coriander leaves to serve.