NUTRITION INFO
PER SERVE 1180kJ, protein
31g, total fat 4g (sat. fat 1g),
carbs 19g, fibre 11g, sodium
470mg • Carb exchanges 1½- GI estimate low
- Gluten free • Lower carb
GF LCRICH TOMATO AND
SEAFOOD SOUP
PREP TIME: 25 MINS
COOK TIME: 1 HOUR
SERVES 4 (AS A LIGHT MEAL)
1 tsp olive oil
350g green prawns, peeled,
deveined, shells and heads
reserved, prawns chopped
1L (4 cups) water
1 red onion, finely chopped
2 cloves garlic, finely chopped
Pinch of chilli flakes
1 stick cinnamon, halved
Pinch of saffron threads
125ml (1/2 cup) white wine
800g can no-added-salt
chopped tomatoes
250g cauliflower, finely chopped
2 carrots, finely chopped
2 zucchini, finely chopped
8 (65g) mussels, cleaned, in shell
200g scallops
150g (1 cup) frozen peas
Small basil leaves, to serve1 Heat half the oil in a large
non-stick frying pan on medium-
high heat. Add the prawn shells
and heads. Cook, stirring often,
for 8-10 minutes or until
the prawns are bright orange.
Add the water and bring to the
boil. Reduce heat to medium.
Simmer for 15 minutes. Strain
stock into a bowl, discarding
shells and heads. Set aside.2 Heat remaining oil in a large
saucepan on medium. Add the
onion. Cook, stirring occasionally,
for 6-7 minutes or until onion starts
to soften. Add garlic, chilli flakes,
cinnamon and saffron. Cook,
stirring, for 1 minute. Add the
wine. Simmer for 2 minutes.
3 Add tomatoes, reserved prawn
stock, cauliflower and carrot. Cover
and bring to a simmer. Cook,
covered, stirring occasionally,
for 15 minutes. Add the prawns,
zucchini, mussels, scallops and
peas. Cook, covered, for 5 minutes
or until the seafood is cooked
and the mussels have opened.
4 Divide soup between bowls.
Top with the basil leaves to serve.