Nasi Goreng with Prawns
Lunch • India
How to Make Nasi Goreng with Prawns (Traditional & Healthy Version)
Nasi Goreng with Prawns is a flavorful rice-based dish originally from Indonesia, but it has found its place in Indian kitchens, especially in coastal regions like Kerala and West Bengal where seafood is abundant. This recipe combines aromatic basmati rice, succulent prawns, and a medley of Indian spices, making it a satisfying and nutritious lunch. Indian cooks have adapted Nasi Goreng to suit local palates, often adding ingredients like fresh coriander, green chillies, and a hint of garam masala for depth. The dish is known for its smoky, spicy, and umami-rich taste, and is commonly prepared on a tawa for an authentic touch. As India celebrates festivals like Onam and Durga Puja, seafood dishes like this are often at the center of festive feasts, reflecting the region’s culinary diversity. This healthy version of Nasi Goreng with Prawns is ideal for calorie-conscious eaters, with the use of brown rice and minimal oil. The vibrant colors and robust flavors make it appealing to both adults and children. Whether you are tracking your macros for weight management or simply looking for a delicious lunch, this recipe delivers a perfect balance of protein, carbohydrates, and healthy fats. IndianCalorie users will appreciate the nutritious ingredients and Indian twists, making it a great addition to your meal plan.
Ingredients(for 1 bowl (approx. 200g) per serving)
- 1 cup Brown basmati rice (chawal (pre-cooked))
- 150 grams Prawns (Jhinga (cleaned & deveined))
- 1 medium Onion (Pyaz (finely chopped))
- 3 cloves Garlic (Lahsun (minced))
- 2 Green chillies (Hari mirch (slit))
- 1 small Carrot (Gajar (julienned))
- 1/2 Capsicum (Shimla mirch (diced))
- 1 tablespoon Soy sauce (Optional for flavor) - optional
- 1 Egg (Anda (lightly beaten)) - optional
- 1/2 teaspoon Black pepper (Kali mirch (freshly ground))
- to taste Salt (Namak)
- 1 tablespoon Oil (Mustard oil or coconut oil)
- 2 tablespoons Coriander leaves (Dhaniya patta (chopped))
- 1/2 Lemon (Nimbu (for garnish))
Instructions
- 1
Heat a tawa or large pan on medium flame. Add oil and let it warm up.
2 minutes
Use mustard oil for authentic Indian flavor and healthy fats.
- 2
Add chopped onions, garlic, and green chillies. Sauté until onions turn golden brown.
5 minutes
Do not overcook garlic; it can turn bitter.
- 3
Add julienned carrots and diced capsicum. Stir-fry until vegetables are just tender.
3 minutes
Keep vegetables crunchy for more nutrients.
- 4
Add cleaned prawns and cook till they turn pink and opaque.
5 minutes
Prawns cook quickly; avoid overcooking to retain juiciness.
Why This Dish is Healthy
This recipe is a healthy choice due to its high protein content, low glycemic index from brown rice, and inclusion of fiber-rich vegetables. Cooking on a tawa with minimal oil keeps the calorie count low. Prawns are rich in omega-3 fatty acids and essential minerals, while coriander and lemon add antioxidants. The dish is suitable for diabetics and those seeking weight loss, as it avoids deep-frying and uses whole, unprocessed ingredients.
Nasi Goreng with Prawns offers a balanced combination of lean protein from prawns and egg, complex carbohydrates from brown rice, and a variety of vitamins and minerals from fresh vegetables. The use of mustard oil provides heart-healthy fats and antioxidants. Essential micronutrients like vitamin B12, selenium, vitamin C, and fiber support digestion, immunity, and metabolism. This dish is naturally low in saturated fats when prepared as directed, making it suitable for weight management and fitness goals.
Pro Tips
- 💡Tip 1: Use day-old rice for the best texture and avoid mushiness.
- 💡Tip 2: Marinate prawns with a pinch of salt and lemon juice for extra flavor.
- 💡Tip 3: Garnish with fresh coriander and lemon just before serving for a burst of freshness.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa to retain texture and flavor. Avoid freezing as prawns can lose their tenderness.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 430.0 kcal |
