Southern Indian Rice & Seafood Soup
Category
Recovery Support
System Load
Moderate
Preparation
Standard
Portion Guide (per serving)
Protein — 1 palm
Carbohydrates — 1 cupped hand
Fats — 1–2 thumbs
Vegetables — ½–1 fist
Ingredients (Serves 4)
5 tablespoons vegetable or sunflower oil
3 tablespoons brown mustard seeds
A handful of fresh curry leaves, picked from the stalks
2 teaspoons cumin seeds
1 teaspoon garam masala
1 teaspoon chilli powder
2 teaspoons turmeric
3 red chillies, deseeded and finely sliced
2 large thumb-sized pieces fresh ginger, peeled and grated
6 cloves garlic, finely chopped
2 onions, finely chopped
2 handfuls basmati rice
565ml (1 pint) water
600g fish, skinned and cut into 5–8cm chunks
2 × 400ml tins coconut milk
Sea salt and freshly ground black pepper
Juice of 2 limes
A handful of fresh coriander, roughly chopped
Optional: 3 tablespoons freshly grated coconut
Method
Heat the oil in a large pan over a medium heat.
Add the mustard seeds, curry leaves, cumin seeds, garam masala, chilli powder and turmeric. Cook for a few minutes until the spices become fragrant.
Add the sliced chillies, grated ginger, chopped garlic and onions. Cook gently until the onions and garlic soften.
Stir in the rice and add the water. Bring to the boil, then reduce the heat and simmer for about 15 minutes.
Add the fish and coconut milk with a pinch of salt. Cover and simmer for a further 10 minutes until the fish is cooked through.
Stir gently to break the fish into pieces. Taste and adjust the seasoning with salt and pepper.
Just before serving, add the lime juice and stir through half of the coriander.
Serve in warm bowls, topped with the remaining coriander and freshly grated coconut if using.
When to Use This Meal
A warm, nourishing dish that supports recovery and appetite.
Best used:
• after training
• when appetite is lower but the body needs nourishment
• on colder days when warm meals digest comfortably
• when you want something satisfying without feeling heavy
