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–+ servings

Spicy Prawn and Lentil Vegetable Soup

Lunch
This all-in-one soup is packed with the right nutrients for a complete post-exercise recovery meal.
Pair this soup with homemade bread to increase the carbohydrate content which would aid your recovery following exercise and who doesn't love bread with soup.
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Calories419kcal
Carbs31.7g
Protein55g
Fats8.4g
For Exercise Day
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Performance Benefits

Prawns and lentils provide a quality source of protein with mixed vegetables, herbs and spices delivering a rich flavoursome soup perfect for a recovery meal.
Health Benefits

The array of colourful vegetables and legumes makes this nutritious meal high in fibre. Dietary fibre is important for our digestive health and regular bowel movements and also helps you feel fuller for longer.
Expert Tips

Pair this soup with homemade bread to increase the carbohydrate content which would aid your recovery following exercise and who doesn't love bread with soup.

Equipment

  • Large Pot

Ingredients

  • 2 tbsp Coconut oil
  • 3 Onion (finely chopped)
  • 3 cloves Garlic (peeled, crushed and chopped)
  • 1 Courgette (finely chopped)
  • ⅓ Head of red cabbage (chopped)
  • 3 Carrot (peeled and finely chopped)
  • 2 Tins of tomatoes
  • 1000 g Prawns (cooked)
  • 300 g Lentils (soaked overnight)
  • 1 tbsp Turmeric
  • 1 tbsp Paprika
  • 1 tsp Thyme
  • 1 tsp Mustard powder
  • 1 tbsp Red wine vinegar
  • 1 tsp Oregano
  • ½ Chilli (de-seeded and chopped)
  • 1 handful Coriander (fresh)
5

Instructions

  • In a large pot on medium heat, sauté onions and garlic in coconut oil until soft before adding courgette, carrots and red cabbage, and cook for a further 5 minutes.
  • Stirring regularly add tomatoes, red wine vinegar, paprika, turmeric, mustard, thyme, oregano and chilli pepper, and cook for another 5 minutes on high heat.
  • Add the prawns and lentils, and simmer for 20 minutes.
  • Serve with chopped fresh coriander.

Notes

1 portion of "Spicy Prawn and Lentil Vegetable Soup" is equivalent to 690g.

Nutrition

Serving: 1servingCalories: 419kcalCarbohydrates: 31.7gProtein: 55gFat: 8.4gSaturated Fat: 4.8gPolyunsaturated Fat: 1.2gMonounsaturated Fat: 1gCholesterol: 561mgSodium: 3284mgPotassium: 1678mgFiber: 9.8gSugar: 17.7gVitamin A: 1711ugVitamin C: 72mgCalcium: 350mgIron: 6.5mg
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