East African · lunch, dinner
Kamba (Swahili Spiced Prawns with Peppers)
Kamba
Video by Shuna's Kitchen on YouTube, in Swahili · Open on YouTube
- Low carb (3.2 g net carbs) but not keto: 51% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Crustacea. Check labels on stock, sauces and spice mixes.
24 g protein and 3 g net carbs a serve: prawns cooked first in their own juices with peppers and spices, then finished with olive oil and lemon.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 12
Method
The cook speaks Swahili; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Clean the whole raw prawns (head and shell on) and drain them well. 0:30
- Put the prawns in a wide pan and add everything except the oil, chilli and lemon: the capsicum, curry leaves, garlic-ginger paste, curry powder, cumin, black pepper and salt. Mix well. 1:14
- Cover and cook over medium heat without any water for 5 minutes — the prawns release their own juices. 1:32
- Uncover, stir and cook for another 7–10 minutes, until the liquid has dried up. 1:40
- Once the pan is dry, add the olive oil (and the chilli if using) and fry, stirring, until the prawns are coated and lightly browned. 1:58
- Squeeze in the lemon or lime juice, leave on the heat for 1–2 minutes more and serve. 2:24
Tip. Serves 4 (our estimate). Peel the prawns at the table. Good with a tomato and onion kachumbari salad; in East Africa it is also eaten with rice, chapati or ugali.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 6%
- Protein 44%
- Fat 50%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High89%
49 µg a serve, mostly from raw prawns (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High69%
1.7 µg a serve, mostly from raw 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 C High35%
32 mg a serve, mostly from capsicum (76%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 High25%
0.4 g a serve, mostly from raw prawns (74%). 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.
Vitamin E High24%
3.5 mg a serve, mostly from olive oil (48%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc Source16%
1.7 mg a serve, mostly from raw prawns (90%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 Source15%
0.3 mg a serve, mostly from raw prawns (59%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium Source12%
49 mg a serve, mostly from raw prawns (78%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 7
Vitamin A9%
85 µg a serve, mostly from raw prawns (62%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K9%
11 µg a serve, mostly from olive oil (63%). 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.
Potassium8%
360 mg a serve, mostly from raw prawns (70%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron8%
1.5 mg a serve, mostly from ground cumin (40%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate8%
31 µg a serve, mostly from raw prawns (59%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium7%
90 mg a serve, mostly from raw prawns (76%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0.1 µg a serve, mostly from raw 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 Shuna's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.