(Serves 4)

Red Curry Paste:

• ½ teaspoon white peppercorns, lightly toasted

• 1 tablespoon coriander seeds, lightly toasted

• 1 tablespoon cumin seeds, lightly toasted

• 2 red chilli, roughly chopped (to reduce heat remove seeds)

• Thumb size of ginger, peel and roughly chopped

• 4 cloves garlic, roughly chopped

• 1 bunch of coriander leaves and roots, rinsed well and dried, roughly chopped

• 1 shallot, roughly chopped

• Pinch salt

• ½ cup coconut flakes

• 1 stalk lemongrass, lightly crushed with the back of a knife

• 4 makrut lime leaves

• 1 onion, diced

• ¼ pineapple, trimmed and diced

• 250g punnet cherry tomatoes, halved

• 1 tablespoon brown sugar

• 1 tablespoon fish sauce

• 1 cup homemade or salt reduced veggie stock

• 400ml coconut milk

• 400g raw prawns, deveined and tails intact

• 1 cup green beans, trimmed

• 1 lime, cut into quarters to serve

• 450g family size packet microwave rice

1. Make the curry paste
   Toast the spices in a dry frypan over medium heat for 2–3 minutes, until fragrant.
   Cool slightly, then use a mortar and pestle (or mini food processor) to pound or blend all paste ingredients to your preferred texture, smooth or rustic, your choice.

2. Toast the coconut
   In the same pan, toast the coconut flakes until golden and crisp. Remove and set aside, they’ll become your crunchy topper later

3. Fry the paste
   Heat a drizzle of olive oil in a large frypan or wok over medium heat.
   Add 2–3 tablespoons of your curry paste along with the lemongrass and lime leaves.
   Fry gently until the paste looks crumbly and aromatic (around 8–10 minutes).
   Add onion and cook for another 2–3 minutes, until translucent.

4. Build the flavour
   Add pineapple and tomatoes, cooking for 3–4 minutes until the pineapple starts to colour and the tomatoes soften.
   Stir through the brown sugar and fish sauce.
   Deglaze with the stock, scraping up any flavour from the base of the pan.

   Pour in the coconut milk, bring to the boil, then reduce the heat and simmer to thicken slightly.

5. Add the prawns & greens
   Bring the curry back to a gentle simmer, add prawns, and cook for 3–4 minutes until pink and tender. Add the beans for the last few minutes so they stay bright and crisp.

6. Serve it up
   Heat rice as per packet instructions.
   Divide between bowls and ladle over the curry.
   Top with toasted coconut flakes and serve with lime wedges for that bright, zesty finish.

Snapshot!

With 2340 kJ, 31 g protein, 8 g fibre, and 42 g carbs, this curry delivers a balanced mix of steady energy, lean protein, and colourful, fibre-rich vegetables.

The 18 g of naturally occurring sugars come mostly from the pineapple and tomatoes, while the creamy coconut milk contributes to the 27 g of total fat (19 g saturated).

Sodium sits at 1152 mg thanks to the fish sauce and stock, kept in check by choosing salt-reduced options. Together with its grains, veg, fruit, and prawns, it’s a flavour-forward bowl that feels bold, nourishing, and comfortably aligned with everyday balanced eating.

What it means on the plate

On the plate, this curry brings together steady carbs from the rice, lean protein from the prawns, and plenty of colourful veg, all wrapped in a creamy, flavour-rich sauce. The pineapple adds natural sweetness, the coconut milk gives satisfying richness, and the fibre helps support fullness, a vibrant, nourishing bowl that still feels light and balanced.

Food group balance → This curry brings together a steady serve of grains, a generous mix of vegetables, a pop of fruit, and lean protein

• Grains 1.3 serves (rice)

• Vegetables 1.8 serves (Shallot, ginger, garlic, onion, tomatoes & beans)

• Fruit 0.2 serves (pineapple & lime)

• Protein 1 serve (Prawns)

CWJ Takeaway

Building your own curry paste turns cooking into a sensory adventure, the pounding, the fragrance, the colours. Once you’ve made it fresh, you’ll never go back to a jar. Sweet pineapple, creamy coconut, and tender prawns come together here in perfect balance, a joyful reminder that healthy cooking can be bold, vibrant, and fun.