• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Healthy Life Trainer
  • Recipes
  • Lifestyle
    • Beauty
    • Healthy Eating
    • Weight Loss
menu icon
go to homepage
  • Recipes
  • Contact
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Contact
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Dinner » One Pan Prawns and Rice

    One Pan Prawns and Rice

    Published: Jun 13, 2021 · Modified: Aug 11, 2021 by Radwa · This post may contain affiliate links. 6 Comments

    Jump to Recipe Print Recipe

    Sometimes all you want is a simple, no-fuss meal. That's exactly what this one-pan prawns and rice recipe is; Quick, simple, and indulged with lots of flavors. These Easy One Pan prawns and rice uses long-grain rice, frozen prawns, and any vegetables you have on hand for a quick evening supper!

    One Pan Prawns and Rice

    In just 20 minutes, you can have tender prawns and fluffy rice cooked in ONE PAN. This one-pan prawns and rice is a lovely way to use shrimp in a satisfying family dinner.

    Why this recipe stands out among other prawn recipes?

    This is one of those walk-in-the-door last-minute dishes that one can make using frozen prawns at any time. The veggie and rice trinity have to be one of the simplest yet most amazing flavor combinations to pair with prawns. This dish freezes well and can be made ahead of time and kept in the fridge for up to 4 days in an airtight container, making it ideal for meal prep lunches or dinners. Another most beneficial aspect is its one-pan approach. Like other one-pan recipes, it also makes cooking hassle-free and cleaning easy.

    One Pan Prawns, veggies and Rice

    What do you need to cook, one pan prawn and rice?

    • Rice: The major ingredient in this one-pan meal is rice, and I recommend using long grain rice for the best texture and flavor. Any brand with a mild, flowery, and buttery flavor would suffice. Prawns go well with the long grains.
    • Olive oil: You can also use high-heat oil like canola or avocado, but I like olive oil because it is healthier and tastes better.
    • Prawns: For this recipe, I like to use medium or large fresh prawns. The tails should be peeled, defined, and removed. Prawns are abundant in protein and provide volume to the dish.
    • Seasonings: Paprika, chili powder, and salt are used for seasonings. You can alter it according to your taste.
    • Vegetable broth: To add extra flavor to this recipe, you can use either chicken or veggie broth.
    • Vegetables: I usually go for bell pepper, frozen peas, garlic, onion, peeled, and chopped tomatoes. You can use whatever vegetables you have on hand, such as zucchini, maize, or broccoli.

    How to Make This One-Pan Prawns and Rice?

    Add in the chopped red pepper and tomatoes
    Bring everything to a boil, then lower the heat
    • In a pot, heat the oil over medium heat and sauté the onions and garlic until they are soft.
    • Add in the chopped red pepper and tomatoes (add three tablespoons of water if the tomatoes are so dry).
    • Add in the rice, stir, and then add vegetable broth, paprika, chili powder, peas, and prawn. Bring everything to a boil, then lower the heat and let it simmer for 10-15 minutes or until the rice is fully cooked.
    • Garnish with some chopped parsley and a squeeze of lemon, then serve.

    Top Tips

    • Add sliced cucumber, peppers, tomatoes, and spinach to the leftovers to make a cold rice salad.
    • You can use any spices available at hand or according to your taste for seasoning. If you are on a diet, you can even skip adding spices.
    • Add water twice the volume of rice for boiling. It will allow the rice and vegetables to cook well.
    • Add prawns after the vegetables and rice in boiling water. This is important because prawns take less time to cook as compared to the rice and vegetables.
    • Feel free to rinse the rice before using it.
    Prawns and Rice in a plate

    Recipe Variations

    • You can use chicken broth instead of vegetable broth if you are not a vegetarian and love chicken.
    • In some regions, prawns are cooked without deveining. They consider the shell healthier. Whereas some people prefer cooking one pan prawn and rice after deveining. I prefer cooking prawns after deveining because it provides a beautiful appearance to the dish.
    • A few chefs also cook one pan prawns and rice in sesame oil instead of olive oil. Both of them provide equal nutritious values. You can use the one which is available to you easily.

    Serving suggestions

    You can serve this delicious dish with some mint sauce or tamarind sauce. A couple of scrambled eggs added to the rice give fantastic texture and protein! You can use parsley and mint for garnishing. Do not forget to serve your favorite drinks along with this recipe.

    big plate of Prawn and Rice

    Recipe FAQs

    Can I use frozen prawns?

    Yes, of course, you can use frozen prawns and vegetables for this recipe. But make sure to freeze them in airtight containers to avoid food poisoning.

    Are prawns healthy for kids?

    Yes, but only in moderation. Prawns, whether fresh or frozen, are high in protein and contain omega-3 fatty acids, which can help strengthen your baby's developing cells.

    What exactly is deveining, and why is it so important?

    You'll have to peel the prawns if they're still in their shells. It's not hazardous to eat, although it makes the prawn look better and can be gritty. The process of removing it is 'deveining.' Make a shallow incision down the length of the black line using a small, sharp knife, and then pull it out with the knife's tip.

    How can I avoid the hard texture of prawns?

    Mostly, people overcook the prawns, and consequently, it results in the hard texture of prawns. Avoid overcooking and cook them until they curl into C shape.

    Is it healthy to cook raw prawns from frozen?

    Frozen prawns are not recommended to cook right from the freezer since they might overcook. However, whether pre-cooked or raw, cooking prawns from frozen is not dangerous. It will only have an impact on how well the prawns are cooked in the end.

    
     

    Is it okay to reheat This one pan prawns and rice?

    You certainly can. But proceed with caution. If rice or prawns are not kept or reheated properly, they can both cause food poisoning. Refrigerate the cooled one-pan prawns and rice as soon as workable. You can store it in the fridge for up to three days. Reheat only once. Simply toss it in a big frying pan with a splash of water and reheat over medium heat, stirring regularly, until sizzling hot.

    One Pan Prawns and Rice

    More Dinner Recipes

    • Sweet and Sour Shrimp
    • Zucchini Bechamel Casserole
    • Sheet Pan Baked Salmon With Veggies
    • Creamy Garlic Chicken
    • Baked Tandoori Chicken
    • Steaks with Mushroom Gravy
    • Moussaka (Musaka) Greek Recipe
    • Egyptian Kofta Recipe (Kofta Kebab)
    • Creamy Paprika Chicken Pasta
    • Grilled Eggplant Lasagna Recipe
    One Pan Prawns and Rice

    One Pan Prawns and Rice

    Radwa
    One Pan prawns and rice is a whole meal that can be ready in less than 30 minutes. This dish is using long-grain rice, prawns and vegetables for a healthy, delicious and quick, satisfying dinner.
    5 from 12 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 15 mins
    Total Time 20 mins
    Course Dinner, One-Pot
    Cuisine British
    Servings 9 servings
    Calories 328 kcal

    Ingredients
      

    • 500 g long-grain rice
    • 2 tablespoon olive oil
    • 1 bell pepper
    • 400 g peeled and chopped tomatoes
    • 500 g prawn
    • ¼ teaspoon chilli powder
    • ½ teaspoon salt
    • ½ teaspoon paprika
    • 4 cups vegetable broth
    • 200 g frozen peas
    • 3 cloves garlic
    • 1 onion, minced

    Instructions
     

    • In a pot, heat the oil over medium heat and sauté the onions and garlic until they are soft.
    • Add in the chopped red pepper and tomatoes (add three tablespoons of water if the tomatoes are so dry).
    • Add in the rice, stir, and then add vegetable broth, paprika, chili powder, prawn, and peas. Bring everything to a boil, then lower the heat and let 
    • Garnish with some chopped parsley and a squeeze of lemon, then serve.

    Notes

    • Add sliced cucumber, peppers, tomatoes, and spinach to the leftovers to make a cold rice salad.
    • You can use any spices available at hand or according to your taste for seasoning. If you are on diet, you can even skip adding spices and cherish this healthy diet food in just 15 minutes.
    • Add water twice the volume of rice for boiling. It will allow the rice and vegetables to cook well.
    • Add prawns at after the vegetables and rice in boiling water. This is important because prawns take less time to cook as compared to the rice and vegetables.
    • Feel free to rinse the rice before using it.

    Nutrition

    Serving: 1servingCalories: 328kcalCarbohydrates: 53gProtein: 17gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 140mgSodium: 987mgPotassium: 319mgFiber: 3gSugar: 4gVitamin A: 1202IUVitamin C: 36mgCalcium: 112mgIron: 2mg
    Keyword one-pot recipe, Prawns and Rice
    Tried this recipe?Let us know how it was!
    pin it
    Pinterest banner

    If you have a question about this One Pan Prawns and Rice recipe, please leave a comment or contact me via the contact page. And if you make this recipe, don't forget to rate it and let me know how it turned out in the comment section below. Thanks for visiting my blog.

    Reader Interactions

    Comments

    1. Paisley

      June 13, 2021 at 8:48 pm

      5 stars
      Shrimp and rice – I’ve been thinking about adding some chopped nuts to this recipe, but it’s so good just the way it is.

      Reply
    2. Natalie

      June 13, 2021 at 8:49 pm

      5 stars
      The one-pan recipes are my favourites. So easy yet delicious. Thanks for sharing this recipe.

      Reply
    3. Willow

      June 13, 2021 at 8:51 pm

      5 stars
      This shrimp recipe is just delicious! Easy to make and much healthier than takeaway. I will try it with chicken breasts.

      Reply
    4. Elena

      June 13, 2021 at 8:53 pm

      5 stars
      Thanks for this lovely and easy dinner recipe. Healthy Life Trainer has become my go-to for a lot of recipes 🙂

      Reply
    5. Francies

      June 13, 2021 at 8:56 pm

      5 stars
      I made this recipe yesterday, and it was Excellent!! I only added more salt, and it was an awesome dish. My family enjoyed it.

      Reply
    6. Olivia

      June 13, 2021 at 8:58 pm

      5 stars
      I love this recipe. I used zucchini and corn instead of bell pepper and peas. It was great!! I will be making it again!!

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Healthy life trainer logo

    Welcome to my blog! I am Radwa, a wife and a mother. Also, I am the recipe maker and food photographer behind Healthy Life Trainer. I love making new, simple and quick recipes every day.

    More about me→

    recipe index

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Terms & Conditions
    • Accessibility Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    Copyright © 2022 Healthy Life Trainer