Wild Rice Courgette Fennel and Prawn Stir Fry

Method

• Step-by-Step Method: Wild Rice Courgette Fennel and Prawn Stir Fry
• Rinse the mixed long-grain and wild rice thoroughly under cold water
• Combine rice and vegetable stock in a saucepan, bring to a boil over medium-high heat
• Reduce heat, cover, and simmer the rice for about 25–30 minutes or until tender; drain excess liquid if needed and set aside
• While the rice cooks, finely chop the red onion, dice the courgettes, finely chop the fennel bulb, and chop the garlic cloves
• Pat the peeled raw prawns dry with paper towels
• Heat one tablespoon of olive oil in a large non-stick frying pan or wok over medium heat
• Add prawns to the hot pan in a single layer; sear for 1–2 minutes per side until just pink and opaque, then transfer to a plate and set aside
• Wipe out the pan if needed, return it to the heat, and add the remaining one tablespoon of olive oil
• Add the chopped onion and fennel to the pan; sauté for 3–4 minutes until beginning to soften
• Add the diced courgettes and chopped garlic; cook for 2–3 minutes, stirring, until vegetables are tender but still vibrant
• Season vegetables lightly with salt and freshly ground black pepper
• Add the cooked rice to the pan and toss well with the vegetables to combine; heat through for 1–2 minutes
• Return the prawns to the pan and gently stir to distribute evenly
• Taste and adjust seasoning as needed with salt and black pepper
• Remove from heat and stir in the chopped flat-leaf parsley just before serving
• Spoon the stir fry onto plates or bowls, ensuring an even mix of prawns, rice, and vegetables
• Garnish each serving with a lemon wedge on the side for squeezing over just before eating