Thai · lunch, dinner

Kaeng Liang (Thai Peppery Vegetable Soup with Prawns)

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Kaeng Liang (Thai Peppery Vegetable Soup with Prawns) — from กินได้อร่อยด้วย's cooking video Watch how it’s made · 12:10

Video by กินได้อร่อยด้วย on YouTube, in Thai · Open on YouTube

45 minServes 8109 kcal a serve
  • Pescatarian
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Crustacea, Fish. Check labels on stock, sauces and spice mixes.

About 16 g protein and 9 g net carbs a bowl from prawns, dried shrimp and a big pot of vegetables and mushrooms, cooked with no oil and no added sugar.

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Ingredients 15

Method

The cook speaks Thai; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Wrap the shrimp paste in a piece of banana leaf or foil and toast it over low heat until it smells roasted. 1:10
  2. Dry-toast the dried shrimp in a pan over low heat, stirring, until crisp and fragrant; leave any burnt crumbs behind. 1:53
  3. In a mortar, pound the dried shrimp fine, then the peppercorns. Add the shallots and broken-up krachai and pound, then return the shrimp, add the shrimp paste and pound to a paste. 2:55
  4. Bring the water to the boil, stir in the paste and rinse the mortar with a little of the hot water so none is wasted. 5:30
  5. Add the pumpkin first and boil for 2–3 minutes until it starts to soften; leave the foam, it is mostly the paste. 6:14
  6. Add the luffa, all the mushrooms and the cowslip creeper flowers. Return to the boil and skim off any remaining foam. 7:42
  7. When it boils again, push in the ivy gourd leaves and lemon basil, then add the prawns and press them under without stirring. 9:24
  8. Once it boils again, stir gently and season with fish sauce a little at a time, tasting as you go. Turn off the heat as soon as the prawns are just cooked. 10:12

Tip. Serves about 8 bowls (our estimate: the pot holds about 4 kg). Use any vegetables you like; the cook suggests baby corn or sweet corn. It is usually eaten with rice; it is filling enough to eat as a bowl on its own.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 8

Energy109 kcal460 kJ
Protein16 g31% of a day
Fibre3.7 g13% of a day
Carbohydrate12 g8.8 g net · 5.1 g sugars5% of a day
Fat0.9 g0.3 g saturated1% of a day
Sodium1,000 mg43% of a day

Where the energy comes from one serve

  • Net carbs 33%
  • Protein 59%
  • Fat 8%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Vitamin K High97%

116 µg a serve, mostly from tamlueng leaves (78%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Selenium High46%

25 µg a serve, mostly from fresh prawns (59%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High34%

0.8 µg a serve, mostly from fresh prawns (63%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin A High33%

300 µg a serve, mostly from pumpkin (58%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C High29%

26 mg a serve, mostly from angled luffa (43%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B6 High23%

0.4 mg a serve, mostly from angled luffa (26%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Folate High22%

88 µg a serve, mostly from tamlueng leaves (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Magnesium High20%

83 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source17%

790 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Zinc Source14%

1.5 mg a serve, mostly from fresh prawns (32%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Calcium Source13%

166 mg a serve, mostly from dried shrimp (30%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Iron Source13%

2.4 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Omega-3 Source12%

0.2 g a serve, mostly from fresh prawns (46%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin E Source10%

1.4 mg a serve, mostly from pumpkin (28%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

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Vitamin D1%

0.2 µg a serve, mostly from mushrooms (48%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by กินได้อร่อยด้วย; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.