Butternut Squash, Ginger and Coconut Laksa with Prawn, Chicken or Tofu
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This dish is delicious and satisfying. Its flavour comes from an aromatic mix of herbs and spices including soothing ginger and coriander. It is a versatile dish and can be easily adapted for meat and fish eaters or vegetarians. |
Health Benefits - healthy gut, good source of fibre and protein
Preparation Time | 20 minutes |
Cooking Time | 25 minutes |
Servings | 2 |
Ingredients
- ½ small butternut squash
- rapeseed oil – a little
- 200 ml coconut milk – reduced fat is fine
- 200 ml water
- pinch of vegetable stock (optional)
- 3 tbsp ginger, grated
- salt and pepper to taste
- green leaves of 3 spring onions, chopped into rings
- 100 g water chestnuts
- 150 g raw tiger prawns, or sliced chicken breast, or tofu cubes
- ½ lime – juice and zest
- 1 head of pak choi, sliced
- 1 tbsp chopped coriander
Method
- Peel the squash and cut the flesh into small dice, roughly 2 cm square.
- Warm a little oil in a large saucepan, add the cubes of squash and cook until lightly browned.
- Pour in the coconut milk, water and pinch of stock if using and bring to the boil.
- Reduce the broth to a simmer and add the grated ginger and spring onion leaves.
- Continue cooking gently until the squash is tender.
- Add raw tiger prawns, chicken or tofu followed by the sliced pak choi and cook briskly for 5 minutes.
- Finish the laksa by adding the lime zest and juice followed by the chopped coriander.
- Adjust seasoning and serve in bowls with steamed rice.
NB 30g butternut squash is low in Polyolmanitol and Oligos – GOS and should be tolerated by most people with IBS. A 60g serving contains a moderate amount of these components. Also be aware many stock cubes and powders contain onion or garlic powder. Soy sauce may be used as an alternative.
PRAWN |
Per portion (636 g uncooked weight) (based on 2 people) |
Per 100g |
Calories |
249kcal |
39kcal |
Fat |
3.2g |
0.5g |
Protein |
19.6g |
3.1g |
Carbohydrate |
38.3g |
6g |
Sugars |
23g |
3.6g |
Fibre |
9g |
1.4g |
Sodium |
440mg |
69mg |
FODMAPs |
In all variations: Be aware on onion or garlic powder or puree in stock cubes. Otherwise this is a FODMAP free recipe. |
|
CHICKEN |
Per portion (based on 2 people) |
Per 100g |
Calories |
272kcal |
43kcal |
Fat |
3.6g |
0.6g |
Protein |
24.4g |
3.8g |
Carbohydrate |
38.3g |
6g |
Sugars |
23g |
3.6g |
Fibre |
9g |
1.4g |
Sodium |
343mg |
54mg |
TOFU |
Per portion (based on 2 people) |
Per 100g |
Calories |
247kcal |
39kcal |
Fat |
5.9g |
0.9g |
Protein |
12.4g |
2.0g |
Carbohydrate |
38.8g |
6.1g |
Sugars |
23.3g |
3.7g |
Fibre |
9.0g |
1.4g |
Sodium |
301mg |
47mg |
- Created on .