Bangladeshi · lunch, dinner
Chingri Bhuna (Bangladeshi Spicy Prawn Curry)
চিংড়ি মাছ ভুনা
Video by The Rosui on YouTube, in Bengali · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
Contains: Crustacea, Tree nuts. Check labels on stock, sauces and spice mixes.
Prawns in a spiced onion gravy thickened with a little cashew instead of cream or flour: about 30 g protein and 10 g net carbs a serve, with a day's selenium.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 14
Method
The cook speaks Bengali; every step is written here in English. Tap a time to watch that step in the video. The video’s English subtitles come on by themselves.
- Heat the oil in a wide pan. Add the cleaned prawns (heads cleaned of any gel, veins removed), lightly coated with salt and turmeric, and fry about 1 minute a side, just until they colour. Lift them out. 0:31
- In the same oil sauté the onion on medium heat for 3–4 minutes until soft, then add the garlic and ginger pastes and fry until the raw smell goes. 1:39
- Add the turmeric, chilli powder, cumin and coriander with a splash of water, then 1 cup water and the salt. Cover and cook on medium-low for 10–12 minutes until the onion melts and the oil separates. 2:17
- Stir in the cashew paste and the second cup of water and bring to a boil, stirring. 3:54
- Add the prawns and green chillies, cover and cook on medium-high for about 10 minutes. 4:55
- Uncover and stir a few times so the nut paste does not catch, then cover, turn the heat to the lowest and leave 3–4 minutes until the oil rises to the top. 5:20
Tip. Serves 2 as a main (our estimate for 500 g head-on prawns; 3 with rice). The ½ tbsp salt plus the salt on the prawns makes it salty; use less if you like. Eaten with rice or pulao; peanuts can stand in for the cashews.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 10%
- Protein 30%
- Fat 60%
Low carb: under 26% of the energy is from carbs.
One serve has about 98% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High154%
2.5 g a serve, mostly from vegetable oil (85%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High104%
57 µg a serve, mostly from prawns (95%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High78%
1.9 µg a serve, mostly from prawns (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin E High46%
6.9 mg a serve, mostly from vegetable oil (58%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 High25%
0.4 mg a serve, mostly from prawns (41%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High24%
2.6 mg a serve, mostly from prawns (67%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium High21%
87 mg a serve, mostly from prawns (49%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K High20%
24 µg a serve, mostly from vegetable oil (69%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron Source18%
3.3 mg a serve, mostly from ground turmeric (25%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source17%
150 µg a serve, mostly from red chilli powder (57%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C Source17%
15 mg a serve, mostly from green chillies (62%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium Source13%
600 mg a serve, mostly from prawns (48%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate Source10%
40 µg a serve, mostly from prawns (53%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 2
Calcium9%
121 mg a serve, mostly from prawns (64%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.1 µg a serve, mostly from prawns (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by The Rosui; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.