Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Prawn, corn and cauliflower chowder

Try our prawn, corn and cauliflower chowder recipe for two, when you need a rich and warming lunch or dinner. This soup is the ultimate cool-weather comfort food!

Time to make: 25 mins
Serving: 2 people

Ratings: 3.5

Save to favs/meal planning

See favs

Share or print this recipe

Ingredients

Measurements explained

1 teaspoon olive oil
1 small onion, finely diced
1 carrot, diced
1 clove garlic, finely chopped
2 (300g) Agria potatoes, scrubbed and finely diced
1 cup small cauliflower florets
1 cup reduced-salt chicken stock
1 cup frozen corn sweetcornXkernels, thawed
½ teaspoon smoked paprika
150g prawns, peeled, deveined and tails removed
½ cup skim milk
black pepper, to garnish
dollop of light sour cream or low-fat plain yoghurt (optional)
1-2 tablespoons finely chopped fresh garlic chives, to garnish

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

Stay Awake

(Stops screen from sleeping)

In a pot, heat olive oil over a medium heat. Add onion, carrot and garlic and cook, stirring, until soft (about 5 minutes). Add potato and cauliflower and stir to combine, then add stock and 1 cup of water.
Bring to boil, reduce heat and simmer for 8-10 minutes, covered, until potato is soft. Add corn, paprika and prawns. Bring back to a simmer and cook for 5 minutes more, until prawns are cooked through. Add milk and stir through. Remove from heat.
Pour half of the soup out into a bowl. Blend remaining soup using a stick blender, until smooth. Add other half of soup back in. Re-heat if necessary.
Serve garnished with black pepper, chives, and a dollop of light sour cream or yoghurt, if using.

Variations

Make it gluten free: Check stock, paprika and light sour cream are gluten free.

HFG tip

This soup can easily be halved to make a quick dinner for one.

This recipe is from our Weeknight meal planner feature – everything you need for four nights of delicious, nutritionist-approved meals for two, for under $116. Just grab the shopping list and you’re ready!

Nutrition info (per serve)

Calories 418 cal

Kilojoules 1750 kJ

Total fat 8 g

Saturated fat 2 g

Member only

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

Find this recipe interesting?

Save to favs/meal planning

See favs

First published: Jul 2017

Tag us on Instagram at @healthyfoodguidemag

One comment on Prawn, corn and cauliflower chowder

[email protected] May 14, 2023 at 6:30 pm #

This recipe was ok, just ok.. seemed to be missing flavour, thought it would be nice with a handful of parmesan, and maybe swapp out the prawns with shredded chicken.

Log in to Reply

Achieve your goals

Unlock your ultimate healthy eating toolkit

Get instant access to everything you need to plan, shop and eat well in one place.

The ultimate burger and wedges

Peach and ginger granita

Chickpea and sweet potato burgers

Ginger beef stir-fry

View more recipes

Nutrition advice you can trust

At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.