Thai prawn noodle soup
Wednesday, June 20, 2018. Author Matthew Kershaw
Using wholewheat noodles in this flavorful, fragrant dish helps to increase your fiber intake, which is beneficial for regulating blood sugar. The plethora of herbs and vegetables provide a palette of antioxidants to protect you from free radical damage, while the prawns offer a rich boost of protein and folic acid to keep your cells in top condition.
½ lb cooked and peeled king prawns (200g)
½ lb dried wholewheat noodles (200g)
1 red pepper
1 red onion
2 red chilis
1 thumb-sized piece ginger
2 cloves garlic
1 bunch basil
1 bunch coriander/cilantro
1 piece lemongrass
1 kaffir lime leaf
1 tin coconut milk (400ml)
1-pint vegetable stock made with 1 stock cube (568ml)
1 tbsp sunflower oil
- Peel and finely chop the onion, garlic, and ginger, and finely chop one of the chilis.
- Heat the oil in a heavy-based saucepan over a medium heat, then add the onion and cook for 3-4 minutes, or until soft. In the meantime, quickly deseed and chop the red pepper.
- Add the remaining chopped veg and cook for a further 3-4 minutes, until the red pepper goes soft, then add the prawns for a minute.
- Pour over the stock and tip in the coconut milk, then bring to the boil while whisking together, so no more lumps remain, then turn down to a simmer
- Chop half the basil and coriander, then add to the pan along with the lemongrass, kaffir lime leaf and a pinch of salt and pepper. Leave to simmer for 15-20 minutes, until slightly thickened.
- Meanwhile, slice the remaining chili and roughly chop the remaining herbs.
- With 5 minutes to go, cook the noodles to packet instructions, drain and divide into 4 bowls.
- Remove the lemongrass and the kaffir lime leaf from the mixture and, with a slotted spoon, divide the solids between the four bowls.
- Pour over the remaining broth evenly among the four bowls, top with a scattering of chopped herbs and chili, squeeze a little lime juice over the top, then serve.
Nutritional profile per serving
Total energy: 567 kcals
Protein: 20g (14% of total kcals)
Fats: 33g (53%)
Carbs: 47g (33%)