Oriental Vegetable Soup

Oriental Vegetable Soup

A soup with vegetables, tofu, and rice sticks.

A hearty soup that's a meal in itself.

2 servings
Preparation 10 min
Cooking 10 min

360 calories per serving 


Ingredients

2 tbsp wheat-free soy sauce   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   30 g
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

Nutrition Facts

per 1 serving (560g)

Amount

% DV*

* DV = Daily Value

Calories

360

Fat

12 g

19 %

Saturated 1.5 g
+ Trans 0.1 g

7 %

Cholesterol

0 mg

Sodium

360 mg

15 %

Carbohydrate

47 g

16 %

Fibre

4 g

15 %

Sugars

5 g

Protein

18 g

Vitamin A

60 %

Vitamin C

25 %

Calcium

20 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

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

More info


This recipe is in the following categories: Soy | Vegetables | Main courses/Entrées | Soups | Halal | Heart-healthy | High Calcium | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Vegan | Vegetarian

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!