Looking for a tasty, balanced training dish which is also gluten-free? Try your hand at a Malaysian noodle-based curry; a great option for time-pressed runners.


Fresh-tasting, aromatic and rich in good quality protein, slow-release carbohydrate and healthy fats, as well as heaps of minerals and vitamins, this versatile and quickly prepared soupy curry will help sustain your energy levels and keep your muscles healthy.

It has hidden benefits too; it’s packed with potassium, sodium, calcium and magnesium, the electrolytes we lose as we sweat through a long run, as well as ginger and chilli, which have anti-inflammatory properties to boost muscle health.

Prep time: 10 minutes

Cook time: 5 minutes (+ 30 mins for the stock)

Serves: four

Ingredients

For the soup:

  • 10-15 uncooked king prawns, in their shells
  • 2 tbsp ground nut or sunflower oil
  • 500g rice noodles (vermicelli or linguini style)
  • 3 tbsp curry mee, laksa or Singapore spice paste
  • 1 x 400ml tin coconut milk
  • 1 tbsp fish sauce
  • 1 tsp palm sugar (or soft brown sugar)
  • 2cm piece fresh ginger, peeled and cut into thin strips

For the garnish:

  • 4 spring onions, sliced finely on a slant
  • 2 red chillies, deseeded and finely sliced
  • ½ cucumber, cut into thin sticks, 2-3cm in length
  • 100g fresh bean sprouts
  • 1 x 225g can bamboo shoots, drained
  • Large handful fresh coriander leaves, roughly chopped

Method

  1. Peel and de-vein the prawns, reserving the heads and shells. Heat 1 tbsp oil in a saucepan and sauté the shells and heads for a few minutes until they turn pink and crispy. Add 1.2 litres of water and bring to the boil. Then lower the heat, cover, and simmer for about 30 minutes. Strain and set aside to use as the stock later. Wipe the saucepan dry with a piece of kitchen roll.
  2. Cook the noodles according to the instructions on the pack and set aside.
  3. Heat 1 tbsp oil in the saucepan, add the spice paste and fry for two minutes until the aromas start to be released. Stir in the coconut milk, prawn stock, fish sauce and sugar and bring to a gentle simmer for a few minutes.
  4. Add the ginger strips and the prawns and simmer until the prawns turn pink. Stir in the noodles and warm through.
  5. Spoon the curry mee soup into large warmed bowls, making sure each bowl gets a fair share of prawns and noodles, and top with the spring onions, red chilli, cucumber strips, bean sprouts, bamboo shoots and herbs. Serve with slices of lime.

Nutrition per serving Energy (kcal) 313 Protein (g) 14 Carbohydrate (g) 30 Fat (g) 15 Of which sugars (g) 6 Of which saturates (g) 7 Salt (g) 3 Fibre (g) 3

Kate Percy, athlete and cook gofasterfood.com You can find more delicious recipes and running nutrition advice in our nutrition section.