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High Protein Thai Soup: Tom Yum with Prawns
Prep time:15 mins- Cook time:15 mins
Servings:2
We’re bringing you another fasting-friendly recipe, but this one is designed for sharing! This Tom Yum Prawn Soup serves two, and can easily be adapted to serve more if you’re hosting or taking a dish to a gathering. Developed by Molvipa Takhiansok in collaboration with The Fast 800, this high protein Thai soup is the perfect way to marry together the principles of the Mediterranean diet with the flavours and ingredients found in traditional Thai recipes.
This high protein Thai soup is packed with over half your recommended daily protein in just one serving due to the prawns, which are the star of the dish. Prawns are a complete protein source, meaning they provide all nine essential amino acids needed for functions like muscle building and weight maintenance. They’re low calorie but high in omega-3 fatty acids making them ideal for fasting days as they will help keep you fuller for longer.
Galangal and Nam Prik Pao are two ingredients commonly used in Southeast Asian cuisines. Galangal is an aromatic root closely related to ginger and turmeric that has long been used to improve certain ailments in alternative medicine practices. It’s known to help reduce inflammation, lower blood sugar and cholesterol levels and even protect against type 2 diabetes as a result of its powerful antioxidants and polyphenols. Nam Prik Pao is a Thai paste that features dried shrimp and chillies. The capsaicin in chillies can aid weight management and boost metabolism.
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Ingredients
- 100g glass noodles, (see notes)
- 900ml fish or chicken stock
- 4 slices galangal
- 2 stalks lemongrass, half sliced, half lightly crushed
- 1 fresh chilli, sliced
- 2 kaffir lime leaves, torn
- 45ml canned coconut milk
- 6 brown mushrooms, sliced
- 1/2 tbsp Nam Prik Pao (chilli jam) (see notes)
- 200g raw peeled prawns
- 4 tbsp fish sauce
- 1 lime, juice
- fresh coriander, to garnish
Instructions
- Soak the glass noodles in room temperature water for 15 minutes until they are slightly transparent. Pop a pot of water on the stove to boil to cook the noodles later.
- While the noodles soak, in a separate pot, bring the stock to a simmer. Add the galangal, lemongrass, fresh chilli, and torn kaffir lime leaves - simmer for 5 minutes. These large aromatics (galangal, lemongrass, kaffir lime leaves) remain in the soup for flavour but should not be eaten.
- After 5 minutes, add the coconut milk, sliced mushrooms, and Nam Prik Pao (chilli jam). Simmer for 3-4 minutes.
- Add the prawns and fish sauce, continuing to cook for about 3 minutes until the prawns are cooked through.
- While the prawns cook, boil the soaked glass noodles in the pot of boiling water for 3-4 minutes until fully transparent, then drain.
- Remove the Tom Yum from the heat and finish by squeezing in the lime juice, add as much to suit your taste. Adding the lime juice once off the heat prevents bitterness.
- Serve the noodles in a bowl with the Tom Yum soup and garnish with coriander.
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Notes
- Molvipa says: Nam Prik Pao (Thai chilli jam/paste) is a unique condiment featuring dried shrimp, providing flavours that chilli oil can't match. You can buy it in Asian stores, but homemade Nam Prik Pao lets you fine-tune the sweetness for a balanced sweet and spicy taste. If you are going to buy it, look for well-known Asian brands, rather than Western brands, which have a different flavour profile. Molvipa's homemade recipe is available to members of The Fast 800 programme.
- Glass noodles are typically made from mung bean or sweet potato starch. They are usually lower carb and contain less calories than rice noodles (or vermicelli). Glass noodles are translucent (as the name suggests) and delightfully chewy. They can be found in the international aisle of the super market or your local Asian grocery store. However, if you cannot source glass noodles, swap for equal quantities of rice noodles and follow packet instructions to prepare.
- Glass noodles are usually gluten free, but it is always best to check the ingredients to ensure no sources of gluten are present, and for cross contamination.
- Kaffir lime leaves and lemongrass are best fresh; if you cannot find fresh, frozen or jarred are suitable alternatives.
- Galangal is a fresh root similar to ginger, it may sometimes be found minced in a jar if not available fresh. If you cannot find it, you can substitute with ginger. Please note the flavour will be a little different.
- Serve with extra low calorie non-starchy vegetables if you wish.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
- If following a gluten free diet, please check the label of the noodles and stock to ensure there are no sources of gluten.
- Cans of coconut milk are often found in the Asian or Mexican food aisle. These are typically not sweetened, and tend to include simply coconuts, water, and sometimes stabilisers such as guar gum. When we suggest tinned coconut milk, we assume 154 calories per 100ml.
