🌶️ Prawn & Sweet Pepper Fried Rice (Dairy-Free & Egg-Free)

 

This week I pulled together a simple, flavourful fried rice with prawns using a mix of fresh market produce and frozen staples already in my freezer. It cost me just under £5 for the prawns and veg, and it fed the family well.

🛒 Shopping List & Cost Breakdown

(prices South London, market + previous shop items)

• Frozen prawns (1 bag, 400g) – £4.00 (Lidl/Fish section)
• Sweet peppers (3 mixed: red, yellow, green) – £1.45 (fruit & veg market)
• Spring onions (1 bunch) – £0.50 (fruit & veg market)
• Garlic (2–3 cloves) – ~£0.20 (from previous shop)
• Premium Light Soy Sauce (Lee Kum Kee) – already in cupboard
• Cooked rice (steamed, from Costco bag) – already at home
• Frozen mixed vegetables (carrot, peas, corn, beans) – leftover from last shop
• Coriander & garlic seasoning (Tropical Sun) – from cupboard
• Cold-pressed rapeseed oil (Aldi) – from cupboard

Total new spend: ~£5.95

Feeds: 3 people

🍳 How to Cook It

1. Prep the veg: Dice 1½ mixed sweet peppers, chop spring onions, and mince garlic.
   
• Keep a quarter of each sweet pepper aside for topping later.
2. 
   
3. Cook the prawns: In a pan, heat 1 tbsp cold-pressed oil. Add garlic, onions, and diced peppers. Sauté until soft and fragrant. Add prawns and cook until pink.
4. Season: Add 1–2 tsp coriander & garlic seasoning (or your choice of all-purpose seasoning).
5. Build the rice: Add frozen mixed vegetables and stir. Then add in cooked rice (about 2–3 cups). Stir well so the rice absorbs all the prawn juices.
6. Soy sauce finish: Add about 5 tbsp of Lee Kum Kee Premium Light Soy Sauce, stirring well to coat every grain.
7. Final touch: Top with the remaining chopped raw sweet peppers for crunch, colour, and freshness. Let steam for 5 minutes.
8. Serve & enjoy!

⏱️ Cooking Time

• Prep: 10 minutes
• Cooking: 15 minutes
• Total: ~25 minutes

🌱 Nutrition & Benefits

• Prawns → lean protein, low fat, rich in B12 and selenium.
• Sweet peppers → high in Vitamin C, antioxidants for immune support.
• Garlic & spring onion → heart health + natural anti-inflammatory.
• Soy sauce (light) → umami flavour without too much salt if used sparingly.
• Rice + veg → balanced energy, fibre, and slow-release carbs.

(For readers with allergies: dish is egg-free, dairy-free, nut-free, but contains shellfish and soy.)

✍️ Family Review

This meal was colourful, full of flavour, and surprisingly budget-friendly. My son really enjoyed it, especially with the sweet peppers adding crunch. For me, the prawns brought such a satisfying protein boost, and it felt like a proper takeaway fakeaway at home for a fraction of the cost.

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