Ever thought of putting avocado in a warm stew? If not, you’re in for a delightful surprise! This King Prawn Stew with Avocado is a game-changer, blending the rich, buttery texture of avocado with succulent, perfectly cooked prawns and a medley of hearty vegetables. It’s a surprisingly harmonious combination that creates a creamy, satisfying broth without any dairy. Made effortlessly in the Instant Pot, this low-carb, high-protein meal is perfect for a cozy night in or a quick, elegant weeknight dinner. Get ready to discover your new favorite comfort food!
Ingredients
• (Total Time: 45 MIN | Serves: 6)
• For the Stew
• 2 lbs / 900g king prawns, whole
• 7 oz / 200g cauliflower, chopped into florets
• 1 large avocado, chopped into bite-sized pieces
• 2 small tomatoes, roughly chopped
• 1 small onion, finely chopped
• 2 large celery stalks, chopped
• 1 cup / 240ml olive oil
• 4 tbsp / 60ml balsamic vinegar
• 5 cups / 1.2L fish stock
• For the Spices
• 1 tsp / 6g sea salt
• 1 tsp / 1g dried marjoram
• ½ tsp / 0.5g dried thyme
• 1 tsp / 2g chili flakes
Instructions
1. Directions
2. Thoroughly rinse the whole king prawns under cold water in a large colander and set them aside to drain.2. In a medium-sized bowl, whisk together the olive oil, balsamic vinegar, sea salt, marjoram, thyme, and chili flakes to create the marinade. Add the prawns, tossing gently to coat. If needed, add a splash of fish stock to ensure the prawns are submerged. Cover and refrigerate for 20 minutes.3. While the prawns marinate, set your Instant Pot to the ‘Sauté’ function. Add a drizzle of olive oil and sauté the chopped onion and celery for 4-5 minutes until softened and fragrant.4. Add the chopped avocado, cauliflower florets, and tomatoes to the pot. Stir well and continue to sauté for another 5 minutes, allowing the vegetables to meld.5. Transfer the marinated prawns and all the marinade from the bowl into the Instant Pot. Press the ‘Cancel’ button to stop sautéing. Pour in the remaining fish stock and stir everything together.6. Secure and seal the Instant Pot lid. Ensure the steam release handle is in the ‘Sealing’ position. Press the ‘Manual’ or ‘Pressure Cook’ button and set the timer for 15 minutes.7. Once the timer beeps, carefully perform a quick pressure release by turning the steam release handle to the ‘Venting’ position. Once the pin drops, safely open the lid.8. Ladle the hot stew into serving bowls. Garnish with a sprinkle of fresh black pepper or chopped parsley, if desired, and serve immediately.
Nutritional Information
• Per Serving
• Calories: 593
• Total Fats: 44.4g
• Net Carbs: 5.9g
• Protein: 40.7g
• Fiber: 4g
Pro Tips
• for the Perfect Stew
• For a deeper flavor, use shell-on prawns. The shells will infuse the broth as it cooks. You can also opt for peeled and deveined prawns to save on prep time.
• Add the avocado during the last 5 minutes of sautéing, as instructed. Overcooking it can make it mushy and bitter, so you want to just warm it through.
• If you don’t have fish stock, a quality vegetable or chicken stock will also work beautifully. For an extra layer of richness, add a splash of white wine when sautéing the onions.
• A squeeze of fresh lime or lemon juice just before serving will brighten all the flavors and cut through the richness of the stew.
FAQ
Q: Won’t the avocado get mushy in a warm stew
A: Not with this method! The recipe is designed to gently warm the avocado during the sautéing step, which allows it to lend a rich, buttery texture to the broth without becoming mushy or bitter. It’s the key to the stew’s surprising creaminess.
Q: Can I make this prawn stew without an Instant Pot
A: Yes, you can easily adapt this recipe for the stovetop. Use a large pot or Dutch oven and follow the sautéing instructions. After adding the prawns and stock, bring it to a simmer, then cover and cook on low heat for 15-20 minutes until the prawns are cooked through.
Q: Is this King Prawn and Avocado Stew keto-friendly
A: Absolutely! With only 5.9g of net carbs per serving, this stew is perfect for a low-carb or ketogenic diet. It’s packed with healthy fats from the avocado and olive oil and high in protein from the king prawns, making it a satisfying and nutritious keto meal.
Q: What can I substitute for king prawns
A: If you don’t have king prawns, you can use any large shrimp or prawns. For a different twist, other seafood like scallops or chunks of a firm white fish like cod or halibut would also work well. Just adjust the cooking time as needed to ensure they are not overcooked.
