with Prawns, Shredded Carrot & Red Cabbage, Fresh Mango Salsa, Apples & Spring Onion
A vibrant, refreshing bowl combining tender prawns, hearty brown rice, crunchy shredded veggies, and a bright, tangy mango salsa. This colorful salad bowl is packed with textures and flavors, balancing sweetness, crispness, and savory notes: perfect for a light yet satisfying meal.
- Prep time: 15 minutes
- Cook time: 15 minutes
- Servings: 2
Ingredients
For the Bowl:
- 150 g prawns (peeled and deveined)
- 1 cup cooked brown rice
- 1 medium carrot, shredded
- 1 cup red cabbage, thinly sliced
- 1 small apple, thinly sliced or diced
- 2 spring onions, thinly sliced
For the Fresh Mango Salsa:
- 1 ripe mango, diced
- 1 medium tomato, diced
- 1/2 small red onion, finely chopped
- Juice of 1 lime
- Pinch of salt
Instructions
- Cook the Brown Rice:
Prepare brown rice according to package instructions, set aside and keep warm.
- Prepare the Mango Salsa:
In a bowl, combine diced mango, tomato, red onion, lime juice, and a pinch of salt. Mix well and let sit for 5–10 minutes to meld flavors.
- Cook the prawns:
Heat a non-stick pan over medium heat. Add a little olive oil and cook prawns for 2–3 minutes per side until pink and cooked through. Season with a pinch of salt and pepper.
- Assemble the Bowl:
Divide cooked brown rice between two bowls. Top with shredded carrot, sliced red cabbage, apple pieces, and spring onion.
- Add prawns & Salsa:
Place cooked prawns on top and generously spoon fresh mango salsa in the bowl.
- Serve & Enjoy:
Optionally drizzle with extra lime juice or a light dressing of your choice. Serve immediately for a fresh, nutritious meal.
This bowl has quinoa instead of brown rice and chicken. You can make any variation on this and it will still be delicious!
Chef’s Tips & Variations
- Crunch Boost: Add toasted nuts or seeds (pumpkin, sunflower) for extra texture.
- Spicy Touch: Include finely chopped chili or a dash of chili flakes in the mango salsa.
- Herbal Lift: Fresh cilantro or mint leaves can brighten the flavors.
- Chicken: Instead of prawns, use chicken. Picture is with chicken instead of prawns.
- Vegan Swap: Replace prawns with grilled tofu or chickpeas for a plant-based version.
Nutrient Values (per Serving):
- Calories: 400–450 kcal
- Protein: 30–35 g
- Total Fat: 8–12 g
- Saturated Fat: 1.5–3 g
- Total Carbohydrates: 50–55 g
- Dietary Fiber: 8–10 g
- Sugars: 15–18 g
This bowl delivers a balanced profile of lean protein, complex carbs, and fiber-rich vegetables. The mango salsa adds a natural sweetness and vitamin C boost, while apples and cabbage contribute antioxidants and crunch.