Asian Tempeh and Vegetable Soup

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0% would make this recipe again

A soup with vegetables, tempeh, and rice sticks in a coconut-flavoured vegetable broth.

Preparation : 10 min Cooking : 10 min
510 calories/serving
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

Ingredients

2 cups vegetable broth, low-sodium 500 mL
1 cup water 250 mL
1/3 cup unsweetened coconut milk light 85 mL
1/2 limes, juice and zest 35 g
2 small bok choy 400 g
1/2 dried chili peppers, minced 0.2 g
50 g rice sticks (noodles)
1 tbsp canola oil 15 mL
240 g tempeh, cubed
1 tsp curry powder 3 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 carrots, finely grated 200 g
1 green onions/scallions, chopped
9 tbsp soybean sprouts 40 g

Before you start

Individual 500 ml (2 cups) serving bowls are needed.

Method

  1. Pour the broth and water into a saucepan. Add the coconut milk, zest and lime juice, then bring to a boil. Add the bok choy and chili pepper. Set aside over low heat.
  2. Meanwhile, cook the rice sticks for about 4 min in a large pot of salted boiling water. Drain in a colander, then rinse and drain again. Set aside.
  3. Heat the oil in a pan over medium-high heat. Add the tempeh cubes and curry powder. Sauté with stirring until all sides are golden-coloured, about 5 min. Season with salt and pepper.
  4. Prepare the vegetables: Grate the carrots, then thinly slice the green onions. Portion them out into individual serving bowls with the soybean sprouts, the rice sticks and tempeh cubes. Pour in the broth then serve.

Nutrition Facts Table

per 1 serving (780g)

Amount

% Daily Value

Calories

510

Fat

24 g

37 %

Saturated 6.7 g
+ Trans 0.1 g

34 %

Cholesterol

0 mg

Sodium

260 mg

11 %

Carbohydrate

51 g

17 %

Fibre

18 g

70 %

Sugars

8 g

Protein

30 g

Vitamin A

190 %

Vitamin C

102 %

Calcium

35 %

Iron

50 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 4 ¼ servings
Grain Products : 1 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 serving

Claims

This recipe is :
Source of  :
Pantothenic Acid, Selenium, Vitamin B12
Good source of  :
Vitamin B1, Vitamin E
Excellent source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, Vitamin K, Zinc
Free  :
Added Sugar

DIABETES Exchange

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

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This recipe is in the following categories

Vegetables | Soups | Main courses/Entrées | High Iron | Vegan | Vegetarian | Kosher | High Fibre | High Calcium | Halal | Asian