Asian Vegetable Soup

15 Reviews

77% 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

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Ingredients

2 tbsp	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
9 tbsp	Savoy cabbage, thinly sliced	40 g
2	button (white) mushrooms, thinly sliced	28 g
3 cups	vegetable broth	750 mL
1 1/4 tsp	gingerroot, grated	5 g
1 clove	garlic, minced
1/2	dried chili peppers, minced	0.2 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

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.
Cook the rice sticks and set aside.
Prepare the vegetables. Grate the carrots, thinly slice the green onions, cabbage, and mushrooms. Portion out the vegetables into the individual bowls.
Heat the broth in a saucepan. Add the ginger, garlic and the chili pepper. Cook 2 min.
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.
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 (540 g)

Amount % Daily Value
Calories 360
Fat 12 g 19 %
Saturated 1.3 g + Trans 0.1 g 7 %
Cholesterol 0 mg
Sodium 370 mg 16 %
Carbohydrate 46 g 15 %
Fibre 4 g 15 %
Sugars 5 g
Net Carbs 42 g
Protein 18 g
Vitamin A 59 %
Vitamin C 18 %
Calcium 20 %
Iron 20 %

Amount

% Daily Value

Calories

360

Fat

12 g

19 %

Saturated 1.3 g
+ Trans 0.1 g

7 %

Cholesterol

0 mg

Sodium

370 mg

16 %

Carbohydrate

46 g

15 %

Fibre

4 g

15 %

Sugars

5 g

Net Carbs

42 g

Protein

18 g

Vitamin A

59 %

Vitamin C

18 %

Calcium

20 %

Iron

20 %

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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

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Claims

This recipe is :

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