Thai · lunch, dinner
Tom Yum Goong (Hot and Sour Prawn Soup)
Video by Pailin's Kitchen on YouTube · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Crustacea, Fish. Check labels on stock, sauces and spice mixes.
A clear, chilli-sour broth: one bowl gives about 14 g of protein and nearly half a day's selenium for around 120 kcal, with very little fat. Lemongrass, galangal and lime leaves carry the flavour instead of coconut milk.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Bring 4 cups of shrimp stock (simmer the prawn heads and shells in water) or plain water to a boil. 0:49
- Smash the lemongrass and cut it into chunks, slice the galangal, tear the lime leaves and bruise the chillies. Simmer them in the stock for a few minutes until fragrant; the herbs are for flavour only, so lift them out if guests won't know. 0:57
- Add the mushrooms and return to a boil, then add the prawns and stir. After 15–30 seconds turn off the heat and let the residual heat finish cooking them. 7:30
- Off the heat, stir in the fish sauce, lime juice, chilli paste (if using) and sugar until the paste dissolves; boiling the lime dulls its flavour. Taste: it should lead with sour, then salty, with an obvious chilli kick. 8:28
- Ladle into bowls, garnish with coriander and serve with rice. 9:50
Tip. Without the chilli paste, add a cup of tomato wedges with the prawns. Unsalted chicken stock can replace the shrimp stock (then it is not pescatarian). Start with 2 tbsp fish sauce and add more to taste.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 41%
- Protein 48%
- Fat 11%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
One serve has about 90% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High48%
26 µg a serve, mostly from prawns (85%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High35%
0.8 µg a serve, mostly from prawns (92%). 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 B6 High21%
0.4 mg a serve, mostly from oyster mushrooms (43%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium Source17%
71 mg a serve, mostly from fish sauce (33%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C Source16%
14 mg a serve, mostly from lime juice (65%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc Source14%
1.5 mg a serve, mostly from prawns (47%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source11%
540 mg a serve, mostly from oyster mushrooms (30%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 8
Iron9%
1.6 mg a serve, mostly from lemongrass (25%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate9%
36 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-39%
0.1 g a serve, mostly from prawns (93%). 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 E6%
0.9 mg a serve, mostly from prawns (64%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium5%
65 mg a serve, mostly from prawns (49%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A5%
43 µg a serve, mostly from prawns (57%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K5%
6 µg a serve, mostly from coriander leaves (65%). 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.
Vitamin D1%
0.3 µg a serve, mostly from oyster mushrooms (82%). 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 Pailin's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.