Garlic prawn, spinach & tomato pasta
Wholemeal pasta tossed with prawns, garlic, tomato, spinach, lemon and parsley in a bright, savoury sauce.
At a glance
All meals · 15 minutes active preparation · 35 minutes total · meal
Method range: 2–8 servings.
Contains: crustacean, gluten, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 2016 kJ
- Protein
- 36.4 g
- Carbs
- 53.2 g
- Fat
- 10.6 g
- Iron
- 5.5 mg
- Calcium
- 186.7 mg
- Folate
- 153.3 µg
- Vitamin C
- 30.1 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 4 servings. Changing the batch size keeps the per-serving nutrition the same.
- Wholemeal pasta, dry320 g
- Cooked peeled prawns400 g
- Olive oil30 g
- Garlic, peeled and finely chopped20 g
- Ground chilli powder2 g
- Tomato paste, no added salt30 g
- Canned tomatoes in juice, no added salt400 g
- Baby spinach200 g
- Lemon juice30 g
- Fresh flat-leaf parsley, chopped20 g
- Iodised table salt1 g
- Ground black pepper2 g
Method
- Bring a large saucepan of water to a boil. Cook the wholemeal pasta until just tender, following the packet timing. Reserve 150 g pasta water, then drain.
- Meanwhile, heat the olive oil in a wide frying pan over medium heat. Add the garlic and chilli powder and stir for 30 seconds without browning the garlic.
- Add the tomato paste and cook for 1 minute. Add the canned tomatoes, black pepper and iodised salt. Simmer briskly for 8–10 minutes, stirring occasionally, until the sauce is thick rather than watery and a spoon dragged across the pan leaves a trail for a moment.
- Fold in the spinach a handful at a time and cook until wilted and excess liquid has evaporated. Add the cooked prawns and heat for 2 minutes until steaming hot throughout; do not keep cooking once hot or they will toughen.
- Add the drained pasta, lemon juice and parsley. Toss over low heat for 1 minute, adding only enough reserved pasta water to make the sauce glossily coat the pasta. Serve immediately.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 2016 kJCooking estimate incomplete | — | |
| 36.4 gCooking estimate incomplete | — | |
| 10.6 gCooking estimate incomplete | — | |
| 12.0 gCooking estimate incomplete | 48%AI · reported contribution only | |
| 53.2 gCooking estimate incomplete | — | |
| 187 mgCooking estimate incomplete | 19%RDI · reported contribution only | |
| 31 µgCooking estimate incomplete | 21%RDI · reported contribution only | |
| 5.5 mgCooking estimate incomplete | 31%RDI · reported contribution only | |
| 1.10 µgCooking estimate incomplete | 46%RDI · reported contribution only | |
| 153 µgCooking estimate incomplete | 38%RDI · reported contribution only | |
| 30.1 mgCooking estimate incomplete | 67%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed with measured ingredients, practical timings, moisture control and sensory doneness cues. Ingredient identity evidence does not certify allergen-free manufacture.
MorselMetrics kitchen ideas · MorselMetrics original recipe content
Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from weighed edible ingredients using existing source-backed food records. Unknown nutrient values remain unknown.
- Wholemeal pasta, dry: Whole-recipe edible weight.
- Cooked peeled prawns: Whole-recipe edible weight.
- Olive oil: Whole-recipe edible weight.
- Garlic, peeled and finely chopped: Whole-recipe edible weight.
- Ground chilli powder: Whole-recipe edible weight.
- Tomato paste, no added salt: Whole-recipe edible weight.
- Canned tomatoes in juice, no added salt: Whole-recipe edible weight.
- Baby spinach: Whole-recipe edible weight.
- Lemon juice: Whole-recipe edible weight.
- Fresh flat-leaf parsley, chopped: Whole-recipe edible weight.
- Iodised table salt: Whole-recipe edible weight.
- Ground black pepper: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Wholemeal pasta, dry: Pasta, wholemeal wheat flour, dry
- Cooked peeled prawns: Prawn, banana, aquacultured, purchased cooked
- Olive oil: Oil, olive
- Garlic, peeled and finely chopped: Garlic, peeled, fresh, raw
- Ground chilli powder: Chilli (chili), dried, ground
- Tomato paste, no added salt: Tomato, paste, no added salt
- Canned tomatoes in juice, no added salt: Tomato, whole, canned in tomato juice, no added salt, undrained
- Baby spinach: Spinach, baby, fresh, raw
- Lemon juice: Juice, lemon
- Fresh flat-leaf parsley, chopped: Parsley, continental, fresh, raw
- Iodised table salt: Salt, table, iodised
- Ground black pepper: Pepper, black, ground
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