Lobster and Coconut Soup
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.
(Percentage of daily recommendation)
|Calorie||150 kcal||(7 %)|
|Protein||13 g||(13 %)|
|Fat||8 g||(7 %)|
|Carbohydrates||5 g||(3 %)|
|Sugar added||0 g||(0 %)|
|Roughage||0.5 g||(2 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||0.1 μg||(1 %)|
|Vitamin E||1.3 mg||(11 %)|
|Vitamin B₁||0 mg||(0 %)|
|Vitamin B₂||0 mg||(0 %)|
|Niacin||4.3 mg||(36 %)|
|Vitamin B₆||0.2 mg||(14 %)|
|Folate||21 μg||(7 %)|
|Pantothenic acid||1 mg||(17 %)|
|Biotin||4.2 μg||(9 %)|
|Vitamin B₁₂||0.3 μg||(10 %)|
|Vitamin C||11 mg||(12 %)|
|Potassium||452 mg||(11 %)|
|Calcium||37 mg||(4 %)|
|Magnesium||21 mg||(7 %)|
|Iron||1 mg||(7 %)|
|Iodine||30 μg||(15 %)|
|Zinc||1.3 mg||(16 %)|
|Saturated fatty acids||5 g|
|Uric acid||47 mg|
- 2 crayfish (frozen, 250 grams)
- 5 small onions (about 150 grams)
- 3 ribs Celery (about 150 grams)
- 3 large tomatoes
- 1 piece fresh ginger (about 40 grams)
- 1 tablespoon vegetable oil
- 2 tablespoons Tomato paste
- 2 tablespoons Curry powder
- 3 stalks parsley
- 4 sprigs thyme
- 2 bay leaves
- 400 milliliters Coconut milk (9% fat)
- 2 teaspoons cornstarch
- ½ lemon
- 2 small chile peppers (red or green, to taste)
- 2 stalks mint
- 5 tablespoons Vegetable broth
Thaw the lobster tails. Rinse briefly, pat dry and cut through the shell lengthwise with kitchen shears.
Remove meat from the shells and cut meat into 1 cm (approximately 1/2-inch) pieces. Chill.
Peel the onions. Rinse celery and tomatoes. Coarsely chop onions, celery and tomatoes. Peel ginger and coarsely chop.
Heat the oil in a large pot over high heat. Add lobster and cook for 3-4 minutes, stirring frequently.
Add onions and celery and cook for another 3-4 minutes.
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.
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.
Pour the soup through a fine sieve into a second saucepan and bring to the boil. Season with salt and pepper.
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.
Rinse chile peppers. Cut in half lengthwise, remove seeds and finely chop. Rinse mint, shake dry, pluck and set aside.
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.