White Bean Prawn Saganaki

This dish is from my cookbook Dr Rupy COOKS. The sauce is simple to make, but the flavours are intense, sweet and spicy. The caraway and nigella seeds lend an undertone of earthy flavours with the hum of garlic and kick of red chilli to counter. The greens and beans pack this with more vegetables, but the sauce is full of the good stuff too. You can easily make this vegetarian by simply substituting the prawns with more beans that have plenty of protein.

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Prep time
15 minutes
Cook time
30 minutes
FREEZER FRIENDLY
No
SHELF LIFE
3 days

NUTRITION PER SERVING (Read more)

399kcal
Calories
22g
Protein
18g
Total Fat
40g
Carbs
13g
Fibre
14g
Sugars
309mg
Calcium
24%
 
6mg
Iron
33%
 
142mg
Magnesium
34%
 
368mg
Phosporus
29%
 
1164mg
Potassium
25%
 
364mg
Sodium
16%
 
3mg
Zinc
23%
 
1mg
Copper
81%
 
0mg
Vitamin B1
21%
 
0mg
Vitamin B2
19%
 
2mg
Vitamin B3
14%
 
0mg
Vitamin B6
29%
 
138mcg
Vitamin B9
35%
 
277mcg
Vitamin A
31%
 
1mcg
Vitamin B12
36%
 
47mg
Vitamin C
52%
 
0mcg
Vitamin D
0%
 
5mg
Vitamin E
36%
 
472mcg
Vitamin K
393%
 
Calories: 399kcal; Protein: 22g; Total Fat: 18g; Carbs: 40g; Fibre: 13g; Sugars: 14g; Calcium: 309mg (24%); Iron: 6mg (33%); Magnesium: 142mg (34%); Phosporus: 368mg (29%); Potassium: 1164mg (25%); Sodium: 364mg (16%); Zinc: 3mg (23%); Copper: 1mg (81%); Vitamin B1: 0mg (21%); Vitamin B2: 0mg (19%); Vitamin B3: 2mg (14%); Vitamin B6: 0mg (29%); Vitamin B9: 138mcg (35%); Vitamin A: 277mcg (31%); Vitamin B12: 1mcg (36%); Vitamin C: 47mg (52%); Vitamin D: 0mcg (0%); Vitamin E: 5mg (36%); Vitamin K: 472mcg (393%)
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Notes

For a smoother sauce, blend the chilli, garlic and onion in a small processor before cooking.
For even more flavour, toast the caraway and nigella seeds for 1-2 minutes and crush in a pestle and mortar before adding.

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