Prawn & Bean Pasta — Quick Mediterranean Recipe

High-protein, balanced, and packed with bold, layered flavor

Intro What is it? History Ingredients The Process Instructions Serving& Storing

This is one of those dishes that looks simple but delivers way more than expected. You’ve got juicy garlic prawns, a slightly spicy white bean sauce, and whole wheat spaghetti tying everything together. It hits that balance between comfort and clean eating—filling, high in protein, but still light enough to eat without feeling weighed down.

I come back to this when I want something that feels like a proper meal, not just a quick fix. It’s got texture, depth, and enough variation on the plate to keep every bite interesting.

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What Is It?

This dish combines three elements: garlic prawns, a spicy tomato and bean-based sauce, and whole wheat spaghetti.

The prawns bring lean protein and a clean, slightly sweet flavor. The white bean sauce adds body and spice, while the pasta gives it structure and makes it a complete meal.

When Do I Eat This

This is one of those meals that works when you want something a bit more complete. It’s perfect for dinner when you’re still aiming to keep things balanced, or after a workout when you want a mix of protein and carbs without going too heavy.

It’s also a solid option when you want something that feels like proper cooking without being overly complicated. It’s filling, structured, and satisfying without crossing into overly rich territory.

What You Need

King prawns are the base—quick to cook and naturally high in protein. Garlic and white pepper keep them simple but sharp.

The sauce is where most of the depth comes from: onion, garlic, chilli, tomatoes, beans, and a touch of lime for freshness. Olives add saltiness, while parsley lifts everything at the end.

Whole wheat spaghetti adds fiber and keeps the dish more balanced, and roasted cherry tomatoes bring a slightly sweet, caramelized contrast on the side.

The Process

This dish is all about timing. You’re building three components at once, but each one is straightforward.

The tomatoes roast in the oven, the pasta cooks in the background, and the sauce develops in the pan. The prawns are done last—quick, hot, and precise so they stay juicy.

Step-by-Step Instructions

Step 1 — Roast the Tomatoes

I start with the cherry tomatoes. Into the oven with olive oil, salt, and pepper. They soften, blister, and concentrate in flavor—simple but important.

Step 2 — Cook the Pasta

While that’s going, I cook the whole wheat spaghetti. Nothing complicated here—just make sure it’s cooked properly and drained on time.

Step 3 — Build the Sauce Base

In a pan, I sauté onion, garlic, chilli, and red pepper until softened. This is where the foundation of the sauce builds.

Step 4 — Develop the Sauce

I add the tomatoes and spices, letting everything cook down until it thickens. This step brings the depth—don’t rush it.

Step 5 — Add the Beans

The pinto beans go in next, along with olives, lime juice, and parsley. This gives the sauce body and balance—rich but still fresh.

Step 6 — Cook the Prawns

In a separate pan, I cook the prawns quickly with garlic and white pepper. High heat, short time—just until they turn pink and stay juicy.

Step 7 — Plate Everything

Spaghetti goes down first, then the sauce, then the prawns on top. The roasted tomatoes finish it on the side.

Serving

I like to serve this straight away while everything is still hot. The mix of textures—soft pasta, rich sauce, and firm prawns—works best fresh.

You can keep it as it is, or add a bit more parsley or a squeeze of lime at the end to sharpen it slightly.

Storing

This dish holds up well if you plan ahead. I usually store the components together in an airtight container for up to 2 days in the fridge. The sauce actually develops more flavor over time, while the prawns stay good if not overcooked initially.

When reheating, I go gentle—low heat in a pan or microwave—to avoid drying out the prawns. If needed, I’ll add a small splash of water or a bit of olive oil to loosen the sauce. It can also be eaten slightly warm or even cold, especially if mixed through properly.

Protein powerhouse spicy prawn and white bean pasta, a healthy prawn recipe

Prawn and White Bean Pasta Small

Protein Powerhouse: A Healthy Prawn and White Bean Spaghetti Dish

5 from 1 vote

Print Pin Rate

Course: Main Course

Cuisine: Mediterranean

Keyword: healthy prawn recipe, protein powerhouse

Prep Time: 10

Cook Time: 20

Servings: Serving

Calories: 457kcal

Equipment

1 Coloner
1 Cooking Pan
1 Oven Tray
1 Can Opener

Ingredients

Garlic Prawns

125 gr King Prawns
5 gr Garlic
1 tbsp Olive Oil
1 tsp White Pepper

Spicy White Bean Sauce

10 gr Onion
2 gr Garlic Minced
1 gr Red Chilli
8 gr Red Peppers
81 gr Tomatoes
1 tsp Cayenne Pepper
30 gr Pinto Beans
3 ml Lime juice
2 gr Parsley
2 tsp Olive Oil
10 gr Olives
Salt To Taste

Roasted Cherry Tomatoes

24 gr Cherry Tomatoes
1 tbsp Olive Oil
Salt & Pepper To Taste

Spaghetti

64 gr Whole Wheat Spaghetti
2 gr Fresh Parsley

Start Cooking

Instructions

Roasted Cherry Tomatoes

Preheat the oven to 200°C/400°F/gas mark 6.
Place the cherry tomatoes on a baking tray, drizzle with olive oil and sprinkle with salt and black pepper. Roast in the preheated oven for 15-20 minutes until softened and slightly charred. Set aside.

Spaghetti

Cook the spaghetti according to the packet instructions. Drain and set aside.

Spicy White Bean Sauce

While the spaghetti is cooking, prepare the spicy white bean sauce. In a large frying pan or wok, heat the olive oil over medium heat. Add the onions, garlic, red chilli and red peppers, and sauté for 5-7 minutes until softened.
Add the chopped tomatoes, cayenne pepper and paprika, and cook for a further 5 minutes until the tomatoes have broken down and the sauce has thickened.
Add the drained and rinsed pinto beans to the pan, along with the sliced olives, lime juice and fresh parsley. Cook for a further 2-3 minutes until the beans are heated through. Season with salt to taste.

Garlic Prawns

In a separate pan, heat the olive oil over medium-high heat. Add the raw prawns, minced garlic and white pepper, and cook for 2-3 minutes on each side until the prawns are pink and cooked through.

Plate up

To serve, divide the spaghetti between four plates, top with the spicy white bean sauce and garlic prawns, and sprinkle with fresh parsley. Serve with the roasted cherry tomatoes on the side.

Notes

If you are cooking for multiple portions you will have to plate (or box)

each portion with the following weights:

Whole Wheat Pasta	180
Garlic Prawns	100
Spicy White Bean Sauce	120
Roasted Cherry Tomatoes	20
Parsley, Fresh	2

Nutrition

Prawn and White Bean Pasta Medium

Protein Powerhouse: A Healthy Prawn and White Bean Spaghetti Dish

5 from 1 vote

Print Pin Rate

Course: Main Course

Cuisine: Mediterranean

Keyword: healthy prawn recipe, protein powerhouse

Prep Time: 10

Cook Time: 20

Servings: Serving

Calories: 529kcal

Equipment

1 Coloner
1 Cooking Pan
1 Oven Tray
1 Can Opener

Ingredients

Garlic Prawns

150 gr King Prawns
1 cloves Garlic
1 tbsp Olive Oil
1 tsp White Pepper

Spicy White Bean Sauce

12 gr Onion
2 gr Garlic Minced
1 gr Red Chilli
10 gr Red Peppers
94 gr Tomatoes
1 tsp Cayenne Pepper
400 gr Pinto Beans
1 ml Limejuice
2 gr Parsley
1 tbsp Olive Oil
12 gr Olives
Salt To Taste

Roasted Cherry Tomatoes

36 gr Cherry Tomatoes
1 tsp Olive Oil
Salt & Pepper to taste

Spaghetti

71 gr Whole Wheat Spaghetti
3 gr Fresh Parsley

Start Cooking

Instructions

Roasted Cherry Tomatoes

Preheat the oven to 200°C/400°F/gas mark 6.
Place the cherry tomatoes on a baking tray, drizzle with olive oil and sprinkle with salt and black pepper. Roast in the preheated oven for 15-20 minutes until softened and slightly charred. Set aside.

Spaghetti

Cook the spaghetti according to the packet instructions. Drain and set aside.

Spicy White Bean Sauce

While the spaghetti is cooking, prepare the spicy white bean sauce. In a large frying pan or wok, heat the olive oil over medium heat. Add the onions, garlic, red chilli and red peppers, and sauté for 5-7 minutes until softened.
Add the chopped tomatoes, cayenne pepper and paprika, and cook for a further 5 minutes until the tomatoes have broken down and the sauce has thickened.
Add the drained and rinsed pinto beans to the pan, along with the sliced olives, lime juice and fresh parsley. Cook for a further 2-3 minutes until the beans are heated through. Season with salt to taste.

Garlic Prawns

In a separate pan, heat the olive oil over medium-high heat. Add the raw prawns, minced garlic and white pepper, and cook for 2-3 minutes on each side until the prawns are pink and cooked through.

Plate up

To serve, divide the spaghetti between four plates, top with the spicy white bean sauce and garlic prawns, and sprinkle with fresh parsley. Serve with the roasted cherry tomatoes on the side.

Notes

If you are cooking for multiple portions you will have to plate (or box)

each portion with the following weights:

Whole Wheat Pasta	200
Garlic Prawns	120
Spicy White Bean Sauce	140
Roasted Cherry Tomatoes	30
Parsley, Fresh	2

Nutrition

Prawn and White Bean Pasta Large

Protein Powerhouse: A Healthy Prawn and White Bean Spaghetti Dish

5 from 1 vote

Print Pin Rate

Course: Main Course

Cuisine: Mediterranean

Keyword: healthy prawn recipe, protein powerhouse

Prep Time: 10

Cook Time: 20

Servings: Serving

Calories: 615kcal

Equipment

1 Coloner
1 Cooking Pan
1 Oven Tray
1 Can Opener

Ingredients

Garlic Prawns

175 gr King Prawns
6 gr Garlic
2 tbsp Olive Oil
1 tsp White Pepper

Spicy White Bean Sauce

13 gr Onion
2 gr Garlic Minced
1 gr Red Chilli
12 gr Red Peppers
108 gr Tomatoes
1 tsp Cayenne Pepper
40 gr Pinto Beans
1 ml Limejuice
2 gr Parsley
1 tbsp Olive Oil
13 gr Olives
Salt To Taste

Roasted Cherry Tomatoes

49 gr Cherry Tomatoes
1 tsp Olive Oil
Salt & Pepper to taste

Spaghetti

82 gr Whole Wheat Spaghetti
3 gr Fresh Parsley

Start Cooking

Instructions

Roasted Cherry Tomatoes

Preheat the oven to 200°C/400°F/gas mark 6.
Place the cherry tomatoes on a baking tray, drizzle with olive oil and sprinkle with salt and black pepper. Roast in the preheated oven for 15-20 minutes until softened and slightly charred. Set aside.

Spaghetti

Cook the spaghetti according to the packet instructions. Drain and set aside.

Spicy White Bean Sauce

While the spaghetti is cooking, prepare the spicy white bean sauce. In a large frying pan or wok, heat the olive oil over medium heat. Add the onions, garlic, red chilli and red peppers, and sauté for 5-7 minutes until softened.
Add the chopped tomatoes, cayenne pepper and paprika, and cook for a further 5 minutes until the tomatoes have broken down and the sauce has thickened.
Add the drained and rinsed pinto beans to the pan, along with the sliced olives, lime juice and fresh parsley. Cook for a further 2-3 minutes until the beans are heated through. Season with salt to taste.

Garlic Prawns

In a separate pan, heat the olive oil over medium-high heat. Add the raw prawns, minced garlic and white pepper, and cook for 2-3 minutes on each side until the prawns are pink and cooked through.

Plate up

To serve, divide the spaghetti between four plates, top with the spicy white bean sauce and garlic prawns, and sprinkle with fresh parsley. Serve with the roasted cherry tomatoes on the side.