

Spicy vege, prawn and buckwheat bowl
Ingredients
- 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
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Instructions
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 568cal
-
Kilojoules 2380kJ
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Protein 31g
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Total fat 24g
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–Saturated fat 3g
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Carbohydrates 55g
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–Sugars 15g
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Dietary fibre 13g
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Sodium 540mg
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Calcium 220mg
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Iron 2.5mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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