Prawns are a delicious source of protein that contain a variety of key vitamins and minerals.

We love pairing prawns with vitamin-rich pumpkin and kale-infused carbohydrates for a nutrient-dense meal that promotes a range of health benefits.

Our famous prawn and pumpkin bobo with kale rice is ideal as a healthy lunch or dinner option, particularly for enjoyment during the warmer months.


Prawn and pumpkin bobo with kale rice recipe


1 small brown onion, chopped

2 garlic cloves, chopped

1 tsp chipotle peppers (available in good delicatessens), chopped or chilli, chopped

2 tbsp extra virgin coconut oil

500g pumpkin, peeled, seeded and cut into 5cm pieces

200g tomatoes, diced, or half a tin of tomatoes

400ml coconut milk

Sea salt and pepper, to taste

800g green prawns, shelled and deveined, tails on

½ lemon, juiced

¼ bunch coriander, chopped



2 garlic cloves

2 tbsp extra virgin olive oil

200g brown rice

2 cups filtered water

Pinch of sea salt

2 cups kale, chopped

1 cup spinach leaves

⅓ cup Brazil nuts, chopped


Gently sauté onion, half the garlic and chipotle peppers in a pan with 1 tablespoon of the coconut oil until softened. Add pumpkin and cook for a further 4 minutes. Add tomato and coconut milk and cook until pumpkin is soft, stirring occasionally. Puree sauce in a blender. Add salt, pepper and extra chipotle if desired.

Marinate prawns with remaining coconut oil, garlic and half the lemon juice. Set aside for 10 minutes. Season and grill until just cooked. Toss with fresh coriander and the remaining lemon juice.

To make rice, sauté garlic in olive oil for 2 minutes then add rice. Cook for a further 2 minutes. Add water and salt, cover and cook on low heat until liquid is almost all absorbed, approx 45 minutes. Add kale, spinach, Brazil nuts and stir through rice. Cover for 5 minutes before serving.

To serve, place rice on a serving plate with prawns and pumpkin sauce. Garnish with fresh tomato and a wedge of lemon or lime.


Serves 4.


If you love the look of this recipe, you’ll find plenty more inspiring recipes in ‘A taste of Gwinganna’.