Pork
Powerproteinplates
Seafood Coconut Curry with Mung Beans and Cauliflower Rice
By Powerproteinplates Test KitchenReviewed by Powerproteinplates Editorial TeamPublished May 1, 2026 · Updated May 11, 2026
South Asian
45 mins
high-proteindairy-freegluten-freemeal-prep-friendlybalancedwhole-foodsanti-inflammatoryeasy-recipeslow-carbenergy-boost
Experience a nourishing South Asian Seafood Coconut Curry loaded with plant-based mung beans and accompanied by low-carb cauliflower rice. This high-protein, dairy-free, and gluten-free curry recipe is perfect for meal prep, fueling workouts, and enhancing recovery for athletes and health-focused individuals.
Prep
15 min
Cook
30 min
Total
45 min
Servings
4
Difficulty
easy
Cuisine
South Asian
Ingredients
Servings
4
- 1 cup mung beans, rinsed and soaked for 2 hours
- 1 pound mixed seafood (shrimp, scallops, and white fish), cleaned and cut into bite-sized pieces
- 1 small head cauliflower, grated or processed into rice-sized pieces
- 1 tablespoon coconut oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1-inch piece fresh ginger, grated
- 2 green chilies, sliced (adjust to taste)
- 1 tablespoon curry powder
- 1 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1/2 teaspoon smoked paprika
- 1 can (14 oz) full-fat coconut milk
- 1 1/2 cups vegetable broth or water
- 1 tablespoon fresh lime juice
- Salt to taste
- Fresh cilantro leaves, chopped for garnish
- 1 teaspoon mustard seeds
- 1 sprig curry leaves (optional)
- Black pepper, freshly ground, to taste
Instructions
-
Drain the soaked mung beans and place them in a pot with 3 cups of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but still hold their shape. Drain and set aside.
-
Heat coconut oil in a large pan over medium heat. Add mustard seeds and cumin seeds; when they start to pop, add curry leaves if using, then immediately add the chopped onion.
-
Sauté onions until translucent and golden, about 5-7 minutes. Add minced garlic, grated ginger, and sliced green chilies, cooking for another 2 minutes until fragrant.
-
Add curry powder, turmeric, coriander powder, and smoked paprika. Toast the spices for 1 minute, stirring frequently to awaken their aromas.
-
Pour in the full-fat coconut milk and vegetable broth. Stir well and bring the mixture to a gentle simmer.
-
Add the cooked mung beans to the curry base, mixing gently. Simmer uncovered for 5 minutes to allow flavors to meld.
-
Add the mixed seafood to the curry. Cook gently for 5-7 minutes until the seafood is opaque and tender. Season with salt and freshly ground black pepper to taste.
-
Meanwhile, heat a non-stick skillet over medium heat. Add the cauliflower rice, spreading evenly. Cook for 5-7 minutes, stirring occasionally, until slightly softened but still firm. Season with salt and pepper.
-
Remove the curry from heat and stir in fresh lime juice for brightness.
-
Serve the seafood coconut curry hot over the cauliflower rice, garnished with chopped fresh cilantro.
-
Store leftovers in airtight containers for up to 4 days. For optimal meal prep, keep cauliflower rice separate and combine before serving.
Frequently Asked Questions
Reader questions and answers for this recipe will appear here.
This recipe is highly adaptable to suit different dietary preferences without compromising its nutritional benefits.
- Seafood: Replace mixed seafood with diced chicken breast or thighs for a lean, high-protein variation focused on muscle building. For vegetarian or vegan options, use firm tofu or tempeh to maintain a balanced, whole-foods meal.
- Mung Beans: Substitute with legumes like red lentils or chickpeas to maintain high protein, fiber, and energy-boosting qualities.
- Cauliflower Rice: Try grated zucchini or broccoli rice for alternative low-carb, keto-friendly vegetable bases still fitting gluten-free and low-calorie needs.
- Coconut Milk: Swap with almond milk or cashew cream for a lighter, differently flavored dairy-free option suitable for a low-fat or anti-inflammatory profile.
- Oils: Replace coconut oil with avocado or olive oil to vary healthy fat sources and maintain heart-healthy benefits.
These substitutions keep the dish well-suited for meal prep, athlete fuel, or quick-serve meals, while catering to various dietary restrictions or preferences.
Protein Highlight
Seafood Coconut Curry with Mung Beans and Cauliflower Rice is a powerhouse of diverse, high-quality proteins essential for muscle repair, growth, and sustained energy. This dish combines lean seafood, including shrimp, scallops, and white fish, which provide complete proteins rich in omega-3 fatty acids to support heart health and reduce inflammation.
Complementing this, mung beans offer plant-based protein and dietary fiber, supporting digestive health and blood sugar balance. The addition of low-carb cauliflower rice makes this meal fitness-friendly, dairy-free, gluten-free, and ideal for anyone following balanced whole-foods nutrition.
This recipe is perfect for athletes, fitness enthusiasts, and health-conscious individuals seeking nutrient-dense, meal-prep-friendly dishes that fuel recovery and promote long-lasting energy.
Goal Fit
This Seafood Coconut Curry with Mung Beans and Cauliflower Rice effectively supports a variety of fitness and wellness goals. Rich in high-quality seafood protein and fiber-rich mung beans, it facilitates muscle building and repair by providing essential amino acids.
Its naturally high-protein and low-carb composition aligns well with weight management and fat loss objectives that emphasize satiety and muscle preservation. The recipe’s dairy-free and gluten-free nature accommodates dietary restrictions, while anti-inflammatory ingredients such as turmeric and ginger help reduce exercise-induced inflammation and enhance recovery, making it ideal athlete fuel.
Utilizing cauliflower rice keeps the meal low in calories and enriched with fiber without refined carbohydrates. The dish is meal-prep-friendly and easy to prepare, perfect for busy lifestyles needing quick, nourishing meals throughout the week.
Overall, this curry delivers sustained energy, supports recovery, and maintains a balanced diet crucial for fitness and general well-being.
Protein Density
This Seafood Coconut Curry with Mung Beans and Cauliflower Rice offers a high protein density meal by combining lean, nutrient-packed seafood with protein-rich mung beans to create a complete amino acid profile.
The seafood selections—shrimp, scallops, and white fish—are low in fat and abundant in essential amino acids required for muscle repair and recovery. Meanwhile, mung beans contribute additional plant-based protein and fiber, enhancing digestion and sustained energy levels.
Paired with low-carb cauliflower rice, the recipe remains dairy-free, gluten-free, and incorporates anti-inflammatory spices, optimizing nutrition and supporting weight management by delivering satiating proteins without excessive calories or carbs.
This balance makes it an excellent choice for fueling workouts, muscle development, and maintaining a wholesome, whole-foods-based diet with convenient, satisfying meals.
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