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Oriental Vegetable Soup

14 Reviews
83% would make this recipe again

A soup with vegetables, tofu, and rice sticks.

A hearty soup that's a meal in itself.

Preparation : 10 min Cooking : 10 min
360 calories/serving
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Heart-healthy

Ingredients

2 tbsp soy sauce, low-sodium 30 mL
1 tsp sesame seed oil 5 mL
200 g firm regular tofu, cut nto 2 cm cubes 1 cup
80 g rice sticks (noodles)
1 carrots, grated 100 g
2 green onions/scallions, thinly sliced
9 tbsp Savoy cabbage, thinly sliced 40 g
2 button (white) mushrooms, thinly sliced 28 g
3 cups vegetable broth, low-sodium 750 mL
1 1/4 tsp gingerroot, grated 5 g
1 clove garlic, minced
1/2 dried chili peppers, minced 0.4 g
2 tsp canola oil 10 mL
2 tbsp lime juice, freshly squeezed [optional] 1 lime
2 tsp fresh cilantro [optional] 1 g

Before you start

Individual 500 ml (2 cups) bowls are needed.

Method

  1. In a shallow dish, mix the soy sauce and sesame seed oil. Cut the tofu into 2 cm cubes and add them to the marinade. Mix well then let stand at room temperature while preparing the rest of the soup.
  2. Cook the rice sticks and set aside.
  3. Prepare the vegetables. Grate the carrots, thinly slice the green onions, cabbage, and mushrooms. Portion out the vegetables into the individual bowls.
  4. Heat the broth in a saucepan. Add the ginger, garlic and the chili pepper. Cook 2 min.
  5. Heat the canola oil in a skillet over medium heat. Add the tofu cubes and sauté 3-4 min, with occasional stirring, until they are golden-brown.
  6. Pour the hot broth into the bowls. Add the tofu, rice sticks, and lime juice. Garnish the bowls with whole cilantro leaves, then serve.

Nutrition Facts Table

per 1 Serving (540g)

Amount

% Daily Value

Calories

360

Fat

12 g

19 %

Saturated 1.4 g
+ Trans 0.1 g

7 %

Cholesterol

0 mg

Sodium

380 mg

16 %

Carbohydrate

47 g

16 %

Fibre

4 g

15 %

Sugars

5 g

Protein

18 g

Vitamin A

60 %

Vitamin C

26 %

Calcium

20 %

Iron

20 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 1 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Fibre, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E
Good source of  :
Calcium, Copper, Iron, Phosphorus, Vitamin B12, Zinc
Excellent source of  :
Folacin, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin K
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables 1
Meat and Alternatives 2
Fats 2 ½

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Members' Reviews

14 Reviews (14 with rating only ) 83% would make this recipe again