Cuban style prawn and mango stew | healthy gluten free recipe

Cuban Style Prawn and Mango Stew

A simple, healthy and flavourful tomato based prawn and mango stew made with delicious Cuban style flavours.

If you follow me on any of my social media accounts, you may have seen my Cuban pineapple chicken recipe before. And if not, then you can find the recipe {here}.

I love experimenting with food and trying new recipes, but there are some that are just better and more memorable than others. And Cuban Pineapple Chicken is without a doubt one of those for me. I stumbled on a version of it while randomly flicking through the pages of a Cuban recipe book many years ago and it’s stuck around ever since, making regular appearances on my kitchen table. 🙂

And for many reasons too:

  • It’s so clean and healthy
  • Nutritious
  • Very easy
  • Relatively cheap to make
  • And it’s absolutely delicious!

It’s a perfect healthy comfort food, one which manages to make me forget that I’m even on a diet right now. 🙂

Seeing as I already lived off of a huge batch of it last week, I kind of felt obliged to do something at least a bit different this time. So I made it with prawn and mango instead of chicken and pineapple, just for the sake of variety. And unsurprisingly, it turned out so good!

Here I had it with 1 cup of rice, but it’s great just like that on its own too. Or with some added black beans and fried plantains on the side for a full Cuban experience. 😀

Cuban style prawn and mango stew | healthy gluten free recipe

Prawn and mango stew recipe:

Preparation time: 10 mins

Cooking time: about 30 mins

Yields: 4 portions (or 3 large ones)

Calories: 210 calories (per 310g portion) | served with 1 cup (160g) of steamed rice, this adds up to 420 calories.

Ingredients

  • 200g prawns
  • 1 onion (135g)
  • 6 salad tomatoes (355g)
  • 1 green bell pepper (130g)
  • 1 yellow bell pepper (175g)
  • Garlic (I used 2 frozen garlic cube / 35g)
  • 3 Tbsp dried oregano
  • 1/2 tsp cayenne pepper
  • Black pepper
  • Salt
  • 400ml water
  • 1.5 chicken or vegetable stock cubes (I used Kallo)
  • Bay leaves (the equivalent of 1 + 1/2 Tbsp chopped up)
  • 2 + 1/2 Tbsp tomato purée
  • 4 Tbsp lime juice (fresh or bottled + some zest if using a fresh lime)
  • 230g canned mango (+ the 200ml juice that comes with it)
  • 1 Tbsp olive oil
  • Optional: 3 bottle caps of rum

Directions

  1. Roughly chop the onion, bell peppers, tomatoes and canned mango into chunks. Note: don’t discard the juice from the canned mango as we’ll use it later on.
  2. Heat up 1 Tbsp of olive oil in a non stick pan and fry the prawn on medium heat for a few minutes with salt and black pepper.
  3. Put the heat down to medium/low and add the onions and bell pepper. Fry for a couple of minutes and add the tomatoes and garlic. Add the oregano, more black pepper, cayenne pepper and keep frying for a few minutes.
  4. Add the stock cubes, water, juice from the canned mango (but not the mango yet), bay leaves, tomato purée and lime juice and turn the temperature up to high. Then once it reaches boiling point, place a lid on the pan, turn the heat down to medium/low and let it simmer for about 25 minutes, stirring occasionally.
  5. Add the mango cubes and cook for a couple more minutes.
  6. Remove the lid and let it cook for a bit longer if the sauce hasn’t reduced enough yet, but it should be pretty close to ready.

Cuban style prawn and mango stew | healthy gluten free recipe
Cuban style prawn and mango stew with steamed rice.

Enjoy!

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3 Comments

  1. This looks so yummy! I have got a real thing for fruit in savoury dishes at the moment so I am definitely going to give this a go!

  2. Had this last night it was delicious, my fiancé raved about it! Really looking forward to trying other recipes on this blog! Thank you xx

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