Spicy vege, prawn and buckwheat bowl

With buckwheat adding to the vegetable fibre count, this spicy recipe provides 4½ of your 5-a-day vege serves.

Serves: 2

Time to make: 20 mins

Ingredients

More weights & measures

½ cup buckwheat
2 lemons (juice of 1, plus wedges, to serve)
2 teaspoons reduced-salt soy sauce
2 teaspoons mirin (see tips)
1 teaspoon sesame oil
½ teaspoon chilli flakes, plus a sprinkle for garnish
spray oil
150g prawns, shells and tails removed (thawed if frozen)
¼ red cabbage, finely sliced
2 small carrots, peeled in ribbons
2 cups chopped lettuce
½ cup edamame beans, thawed
½ avocado, chopped

Instructions

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1 Cook buckwheat following packet instructions. Set aside and keep warm.

2 In a bowl, combine lemon juice, soy sauce, mirin, sesame oil and chilli flakes and set aside.

3 Spray a frying pan with oil and set over a high heat. Add prawns to pan and cook, stirring, for 3-4 minutes, until cooked. Remove from pan and, when cool enough to handle, chop roughly. In a bowl, place prawns and add half of the dressing. Gently toss.

4 In another bowl, combine cabbage, carrots and lettuce. Add remaining dressing and toss. Divide salad between 2 bowls. Add buckwheat, edamame beans, avocado and dressed prawns. Top with chilli flakes and lemon wedges.

Variations

Make it gluten free: Check soy sauce and mirin, if using, are gluten free.

Make it vegan: Use chopped tempeh instead of prawns. Check mirin is vegan.

Make it low FODMAP: Swap buckwheat for brown rice, limit red cabbage to ¾ cup per serve, and reduce avocado to 30g per serve (about ¼ avocado total).

HFG tip

Find mirin in the supermarket international aisle, or substitute with ½ teaspoon sugar.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 568 cal

Kilojoules 2380 kJ

Protein 31 g

Total fat 24 g

Saturated fat 3 g

Carbohydrates 55 g

Sugar 15 g

Dietary fibre 13 g

Sodium 540 mg

Calcium 220 mg

Iron 2.5 mg

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.