This recipe for Harissa Prawns with Coconut Cauliflower Rice is proof that eating healthily does not mean you have to miss out on flavour. Not only is this dish packed full of flavour, it’s also easy to make and can be on the table in under 30 minutes!
I have really fallen in love with cauliflower rice – not only is it a great way of cutting down the calories, but it’s also a fab way to sneak in extra veggies…I also just really love the taste – so much better (in my humble opinion) than plain steamed cauliflower.
Cauliflower rice is nice enough plain, but it is even better jazzed up with a few extra ingredients. And it seems you guys agree! One of my most popular recipes on this blog at the moment is my Indian Spiced Cauliflower Rice, which goes super well served with one of my easy peasy curries, for a lovely healthier take on a traditional takeaway favourite.
Well, today I am sharing my new favourite: Coconut Cauliflower Rice. This version of cauliflower rice is so, so simple to make and takes just 5 minutes, but is soooo delicious! Simply blitz your cauliflower in a food processor or high speed blender (I use my fabulous Froothie Optimum G2.3) until it roughly resembles rice, then fry it up in a large saucepan or wok with some cumin seeds and creamed coconut for 3 minutes, scatter with fresh coriander and serve!
If you haven’t tried creamed coconut yet you have to try it – it’s amazing stuff. 100% coconut, milled and pressed into a block to use in cooking. You can either turn it into coconut milk by mixing with boiling water or add it straight into recipes, like I’ve done here. It’s more flexible that coconut milk and doesn’t have any weird and wonderful ingredients (ever checked the back of the tin of coconut milk? There are often some rather strange ingredients!). It’s particularly useful in recipes like this where you don’t want the extra liquid (you really, really don’t want soggy cauliflower rice!). My favourite creamed coconut is from Pataks: it comes in 4 separate 50g sachets so you can use as much or as little as you like with no mess.
This Coconut Cauliflower Rice would work brilliantly with one of my curries, tagines or Thai recipes like my Thai Chicken Traybake, Thai Red Tofu and Sweet Potato Curry or my Thai Massaman Beef Curry. But I’ve teamed it up here with another of my new favourite recipes: Harissa Prawns. Such a simple and delicious dish – the prawns work so well with the garlicky, spicy flavours of the harissa, together with the delicious rich tomato sauce and Mediterranean veggies, it’s a healthy, flavour packed meal that’s ready in a very short space of time.
If you are not a fan of cauliflower rice or you feel you need a few more carbs in your life, then you could simply serve the Harissa Prawns with regular white or brown rice.
One small note – if you are going to make the cauliflower rice: make sure you get the cauliflower all blitzed into ‘rice’ and ready to cook first, as you won’t have much time after you’ve started cooking!
If you want to make a vegetarian or vegan version of this recipe, you could substitute the prawns for chickpeas – simply add in your chickpeas at the same point in the recipe (I suggest 2 x 400g cans, drained) and keep everything else the same.
My personal wine pick for this dish would be a crisp and zingy Sauvignon Blanc, which just goes so well with garlicky, spicy prawns and tomatoey sauces, and will complement the Coconut Cauliflower Rice really well too.
- 400g king prawns (raw or cooked – it really doesn’t matter for this recipe)
- Juice of 1 lemon
- 6 teaspoons mild harissa paste (I used Tesco Ingredients)
- 2 tablespoons coconut oil, mild olive oil or rapeseed oil
- 1 onion, sliced
- 1 medium courgette, cut into slices or half moons
- 1 red pepper, cut into bite-sized chunks
- 1 yellow pepper, cut into bite-sized chunks
- 3 cloves garlic, crushed or grated
- 350ml passata (or a 400g tin chopped tomatoes)
- Salt and pepper to taste
- 1 tablespoon honey (or to taste)
- 1 tablespoon coconut oil, mild olive oil or rapeseed oil
- 1 teaspoon cumin seeds
- 100g creamed coconut (I used Pataks)
- 1 medium cauliflower, blitzed to a rice like texture or chopped finely
- 2 tablespoons fresh coriander, chopped (plus extra for garnish)
- Mix the harissa and lemon juice together in a large bowl and add the prawns. Turn the prawns in the marinade and then set aside for 10 minutes to marinate (or put in the fridge and marinate for up to an hour).
- In a large frying pan or wok, add the onion and 2 tablespoons of oil and stir fry over a high heat for 2-3 minutes until the onion is just starting to brown.
- Throw in the courgette and peppers and continue to stir fry until the courgette is nicely browned (another 2-3 minutes), then turn down the heat a little and add the garlic. Fry for 1 more minute.
- Add the passata (or chopped tomatoes), salt and pepper. Bring to the boil, then turn down the heat and simmer for 5 minutes.
- Finally, add the prawns and all the marinade, plus the honey, and cook for 3-5 minutes until the prawns are fully cooked and piping hot.
- The best time to make your cauliflower rice is whilst the tomato and vegetable mixture is simmering and before you add the prawns. That way you can focus all your attention on the rice, without having to juggle pans.
- First, put 1 tablespoon of oil in a large frying pan or wok, add the cumin seeds and gently fry for 1 minute over a low heat. Add the creamed coconut and allow to gently melt.
- Add the chopped cauliflower and turn up the heat to medium-high. Stir fry for 3 minutes until the cauliflower is cooked through, but still has a good amount of ‘bite’, and is just tinged with a touch of brown (for extra tastiness!).
- Turn off the heat and stir through the fresh coriander.
- Divide the Coconut Cauliflower Rice between 4 plates. Top with the Harissa Prawns and a generous scattering of coriander – dig in and feel super virtuous 🙂
Want more delicious and hassle-free midweek meals? Find more here…
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