East African · lunch, dinner

Kamba (Swahili Spiced Prawns with Peppers)

Kamba

Video by Shuna's Kitchen on YouTube, in Swahili · Open on YouTube

30 minServes 4221 kcal a serve
  • 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.

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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.

  1. Clean the whole raw prawns (head and shell on) and drain them well. 0:30
  2. 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
  3. Cover and cook over medium heat without any water for 5 minutes — the prawns release their own juices. 1:32
  4. Uncover, stir and cook for another 7–10 minutes, until the liquid has dried up. 1:40
  5. 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
  6. 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

Energy221 kcal920 kJ
Protein24 g48% of a day
Fibre1.2 g4% of a day
Carbohydrate4.4 g3.2 g net · 1.2 g sugars2% of a day
Fat12 g1.8 g saturated16% of a day
Sodium500 mg22% of a day

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.