EatSmarter exclusive recipe

Lobster and Coconut Soup

with Tomatoes, Ginger and Chile
5
Average: 5 (2 votes)
(2 votes)
Lobster and Coconut Soup

Lobster and Coconut Soup - Delicious from the Caribbean—slightly spicy and full of flavor

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Health Score:
8,5 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 2 h. 40 min.
Ready in
Calories:
150
calories
Calories

Healthy, because

Even smarter

Nutritional values

Coconut milk is as velvety as cream, but contains only about 15 % or, in the light version used here, just 12 % fat. It is also pleasing that the aromatic liquid is completely cholesterol-free!

A feast for all who like it creamy and yet low-fat! You can even increase the low-fat factor: Just take 1 tbsp. oil to fry and cook the lobster meat and chillies in a little broth instead of butter.

1 serving contains
(Percentage of daily recommendation)
Calorie150 kcal(7 %)
Protein13 g(13 %)
Fat8 g(7 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage0.5 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.3 mg(11 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin4.3 mg(36 %)
Vitamin B₆0.2 mg(14 %)
Folate21 μg(7 %)
Pantothenic acid1 mg(17 %)
Biotin4.2 μg(9 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C11 mg(12 %)
Potassium452 mg(11 %)
Calcium37 mg(4 %)
Magnesium21 mg(7 %)
Iron1 mg(7 %)
Iodine30 μg(15 %)
Zinc1.3 mg(16 %)
Saturated fatty acids5 g
Uric acid47 mg
Cholesterol82 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
2
Crawfish tails (frozen, 250 grams)
5
small Onions (about 150 grams)
3
ribs Celery (about 150 grams)
3
large Tomatoes
1 piece
fresh Ginger root (about 40 grams)
1 tablespoon
2 tablespoons
2 tablespoons
3 sprigs
4 sprigs
2
400 milliliters
2 teaspoons
½
2
small Chile peppers (red or green, to taste)
2 sprigs
5 tablespoons
Preparation

Kitchen utensils

2 Pots, 1 Skillet, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Fine-mesh sieve, 1 Kitchen shears, 1 Lid, 1 Citrus juicer

Preparation steps

1.
Lobster and Coconut Soup preparation step 1

Thaw the lobster tails. Rinse briefly, pat dry and cut through the shell lengthwise with kitchen shears.

2.
Lobster and Coconut Soup preparation step 2

Remove meat from the shells and cut meat into 1 cm (approximately 1/2-inch) pieces. Chill.

3.
Lobster and Coconut Soup preparation step 3

Peel the onions. Rinse celery and tomatoes. Coarsely chop onions, celery and tomatoes. Peel ginger and coarsely chop.

4.
Lobster and Coconut Soup preparation step 4

Heat the oil in a large pot over high heat. Add lobster and cook for 3-4 minutes, stirring frequently.

5.
Lobster and Coconut Soup preparation step 5

Add onions and celery and cook for another 3-4 minutes.

6.
Lobster and Coconut Soup preparation step 6

Add ginger and tomato paste. Stir to combine. Sprinkle with curry powder and cook for 30 seconds. Add tomatoes and 1.2 liters (approximately 5 cups) water and bring to boil.

7.
Lobster and Coconut Soup preparation step 7

Rinse parsley and thyme and shake dry. Add fresh herb sprigs and bay leaf to soup, cover and cook over medium heat for 60 minutes. Add coconut milk and cook for another 30 minutes.

8.
Lobster and Coconut Soup preparation step 8

Pour the soup through a fine sieve into a second saucepan and bring to the boil. Season with salt and pepper.

9.
Lobster and Coconut Soup preparation step 9

Combine cornstarch with a little cold water and mix to a slurry. Stir into the boiling soup. Juice lemon. Season the soup with lemon juice and keep warm.

10.
Lobster and Coconut Soup preparation step 10

Rinse chile peppers. Cut in half lengthwise, remove seeds and finely chop. Rinse mint, shake dry, pluck and set aside.

11.
Lobster and Coconut Soup preparation step 11

Boil vegetable broth in a pot. Add lobster pieces and chile peppers and cook over medium heat for 1-2 minutes. Add to the soup. Garnish with mint leaves and serve.