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
- 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)
- 1 Egg (Anda (lightly beaten))
- 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))
Step-by-step instructions
Step 1 · Heat a tawa or large pan on medium flame
Heat a tawa or large pan on medium flame. Add oil and let it warm up.
Step 2 · Add chopped onions
Add chopped onions, garlic, and green chillies. Sauté until onions turn golden brown.
Step 3 · Add julienned carrots and diced capsicum
Add julienned carrots and diced capsicum. Stir-fry until vegetables are just tender.
Step 4 · Add cleaned prawns and cook till they turn pink and opaque
Add cleaned prawns and cook till they turn pink and opaque.
Step 5 · Push the mixture to one side of the tawa
Push the mixture to one side of the tawa. Pour beaten egg, scramble lightly and mix with the vegetables and prawns.
Step 6 · Add pre-cooked brown basmati rice
Add pre-cooked brown basmati rice. Sprinkle salt, black pepper, and soy sauce (optional). Mix well and stir-fry for 3-4 minutes.
Step 7 · Garnish with fresh coriander leaves and a squeeze of lemon
Garnish with fresh coriander leaves and a squeeze of lemon. Serve hot.
Why this recipe 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.
A note on tradition
In India, Nasi Goreng with Prawns is particularly popular along the coasts, where seafood is a staple. The dish is often enjoyed during festive occasions like Onam in Kerala and Durga Puja in Bengal, where rice and seafood dishes are integral to celebratory meals. The addition of Indian spices and cooking on a tawa reflects regional styles. It is commonly served for lunch or as a special meal during family gatherings, showcasing India's ability to adapt global flavors to local traditions.