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Butternut Squash & Prawn Rogan Josh

19 June 2019

Healthy eating for life, means making your meals fit with your family life style. So ditch the calorie, fat and salt laden takeaways and give this delicate Rogan Josh a try instead.

Recipe by Sally Bee, our culinary expert.  Sally is all about healthy food that tastes amazing!


2 tbsp olive oil
1 onion, sliced
1 butternut squash, peeled and diced into 1 cm cubes
4 tomatoes, roughly chopped
1 tsp cumin seeds
1 tsp paprika
2 tbsp medium hot curry powder
500ml low salt vegetable stock
500g peeled prawns
200g basmati rice
juice of 1 lemon
Pinch LoSalt
handful fresh coriander leaves


1. Using a large non-stick pan, over a moderate heat, cook the diced onion and butternut squash for 8-10 minutes or until softened. 
2. Next, add the tomatoes, cumin seeds & pinch of LoSalt and cook for a further 5 minutes until the tomatoes are softened and pulpy.
3. Stir in the paprika, curry powder and vegetable stock and bring to the boil.
4. Now add the prawns and simmer gently for 15-20 minutes with the lid on a slant, leaving a little air hole. 
5. Meanwhile, cook the rice according to the packet instructions. Basmati rice takes 10-12 minutes once added to boiling water.
6. When the rice is cooked, drain through a colander and wash through with extra boiling water to remove the starch and stop the rice from sticking together. 
7. Spoon the rice into serving bowls with the Rogan Josh on top. Serve sprinkled with fresh coriander leaves and lemon wedges to squeeze over before eating.