Bintu from Recipes from a Pantry created this recipe in collaboration with The Fast 800 – bringing you some West African-inspired dishes. You can have many different tastes while still adhering to The Fast 800’s Mediterranean-diet principles.

Bintu said about this dish, “This has the classic mixture of one of my favorite food smells, onion and bay leaf with scotch bonnet chili that signifies the start of many stews made in my household growing up.”

Our Online Program has many more low-calorie recipes. Over 600 recipes are available that adhere to the Mediterranean-style diet but incorporate different flavors.


  • 1 tbsp extra-virgin olive oil
  • Two onions peeled. Cut into thin half-moons.
  • 1/4 scotch bonnet chili – chopped and deseeded. Add to taste or omit.
  • One bay leaf
  • 2 tbsp tomato concentrate (paste)
  • One clove of minced garlic
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon vegetable stock powder
  • 160ml water
  • 200g raw shelled King Prawns
  • Fresh parsley chopped


  1. In a large saucepan, heat oil. Add the onions, scotch bonnet, and bay leaf. Cover and cook on low heat for 10 minutes, stirring occasionally. If the water is dry, add a few more tablespoons of water.
  2. Stir in the tomato puree and garlic. Add the stock powder. Cover and cook for 10 minutes on low heat, stirring occasionally. This gravy will burn if it is not cooked on low heat.
  3. Open the pot and add the king Prawns. Cook for approximately 3-4 minutes or until they turn golden and are cooked through.
  4. Add salt and pepper to taste. Serve with chopped parsley.