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

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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

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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

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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.

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First published: Jul 2017

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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.

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