Coconut soup with seafood

Looking for healthy soup ideas? We love this low-fat coconut soup recipe.

It may smell like your favourite Thai takeaway, but don’t be fooled. Based on stock and coconut water, rather than coconut cream and oil, this aromatic broth is low in fat and KJs.

Ingredients (serves 4-6)

Time: 20 minutes

Cooking times: 25 minutes


  • 2 tbsp coconut oil

  • 1 large onion, finely chopped

  • 2 cloves garlic, crushed

  • 2 celery stalks and leaves, washed and cut into bite-sized chunks

  • 2 large carrots, cut into bite-sized chunks

  • 1 tbsp sliced ginger root

  • 1 tbsp sliced galangal root

  • 2 sticks of lemongrass, sliced

  • ½ head of broccoli, broken into florets

  • 2 zucchini (courgettes), sliced

  • 2 kaffir lime leaves, thinly sliced

  • Juice of two small limes

  • 500g fresh cleaned prawns, scallops, mussels or marinara seafood mix

  • 2 cups (500ml) frozen fish or seafood stock, thawed

  • 2 cups (500ml) pureed fresh young coconut flesh and water (puree in a food processor)

  • Natural salt


  • Finely grated zest of one lime

  • 2 tsp coriander leaves 

  • Freshly cracked pepper

  • 2 small chillies, sliced

What you’ll do

Heat the coconut oil in a large stockpot over medium heat. Add the onion and garlic and cook gently until they begin to soften.

Add the celery, carrot, ginger, galangal and lemongrass and cook for another five minutes.

Stir in the broccoli, zucchini, lime leaves, juice and seafood, then add the stock and coconut puree and a little water if needed.

Simmer for 15 minutes or until the vegetables are soft and seafood is just cooked.

Season to taste with salt, then top with the garnish and serve immediately.

TIP: Try a base of fish or seafood stock, or use chicken bone stock and add chicken thigh fillets instead of the seafood. The fresh coconut and aromatic herbs and spices offer antimicrobial, anti-inflammatory and healing benefits.

kJ 804 | Fat 7.1g | Carb 9.4g | Protein 20.3g

Recipes from I am food by Anthia Koullouros (Lantern, $39.99); Photography: Chris L. Jones and Chris Chen

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