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Chinese clear soup with vegetables | healthy Chinese vegetarian soup |
Tarla Dalal
04 August, 2016
Table of Content
Chinese clear soup with vegetables | healthy Chinese vegetarian soup |
Chinese Clear Soup with Vegetables is a light, refreshing, and incredibly wholesome dish, perfect for those seeking a nutritious yet flavorful meal. Often referred to simply as Healthy Chinese Vegetarian Soup, it embodies the essence of subtle Asian flavors combined with the goodness of fresh produce. This soup is a testament to how simple ingredients can create a deeply satisfying and nourishing experience. Its clear broth allows the natural colors and textures of the vegetables to shine, making it not only a healthy choice but also visually appealing. It serves as an excellent appetizer or a light main course, suitable for any time of the day.
The beauty of this soup lies in its straightforward yet effective combination of ingredients. The base is a robust vegetable stock, providing a savory foundation without the need for heavy fats. Into this, a medley of thinly sliced mushrooms (khumbh), tender sliced and blanched baby corn, and vibrant sliced and blanched carrots are introduced. These vegetables are chosen for their complementary textures and mild flavors, ensuring they cook quickly while retaining their distinct characteristics. The blanching of baby corn and carrots helps to tenderize them slightly, ensuring they are perfectly cooked when added to the boiling stock.
The cooking process for this Chinese Clear Soup with Vegetables is remarkably simple and quick, preserving the nutrients and crispness of the vegetables. The vegetable stock is brought to a boil in a deep pan, and then the prepared mushrooms, baby corn, and carrots are added, boiling for just 2 to 3 minutes. This brief cooking time ensures the vegetables are tender-crisp. Following this, whole spinach (palak) leaves are stirred in along with salt to taste, and the soup is simmered for only a few more seconds until the spinach wilts. Finally, a mere 1/2 tsp of oil is added, mixed well, and the soup is immediately removed from the flame, ready to be served.
This Healthy Chinese Vegetarian Soup is a nutritional powerhouse. The vegetable stock provides essential minerals, while mushrooms offer B vitamins and antioxidants. Baby corn and carrots are rich in vitamins, especially Vitamin A from carrots, and dietary fiber. Spinach is a superfood, packed with iron, Vitamin K, Vitamin A, and Vitamin C, along with various antioxidants. The minimal use of oil keeps the fat content very low, making it an ideal choice for a health-conscious diet. The addition of soy sauce and vinegar just before serving enhances the umami and provides a tangy kick without adding significant calories.
For individuals managing specific health conditions, this soup offers significant benefits. For diabetics, its low carbohydrate content and high fiber from vegetables help in managing blood sugar levels effectively. The minimal fat and absence of added sugars make it a safe and beneficial choice. For weight loss, it's an excellent option due to its very low calorie count, high water content, and fiber, which promotes satiety and keeps you feeling full without heavy calories. For heart health, the soup is ideal as it is low in fat, cholesterol-free, and rich in antioxidants from the vegetables and spices, supporting cardiovascular well-being.
Furthermore, for individuals with PCOS (Polycystic Ovary Syndrome), this Chinese Clear Soup with Vegetables is highly recommended. Its low glycemic load helps in managing insulin resistance, a common concern in PCOS. The abundance of fiber and essential nutrients from the diverse vegetables supports hormonal balance and overall metabolic health. The anti-inflammatory properties of ingredients like spinach further contribute to reducing inflammation often associated with PCOS. In essence, this Healthy Chinese Vegetarian Soup is a versatile, delicious, and highly beneficial addition to a balanced diet, catering to a wide range of dietary needs and health goals.
Tags
Preparation Time
5 Mins
Cooking Time
5 Mins
Total Time
10 Mins
Makes
4 servings
Ingredients
for Chinese clear soup with vegetables
4 cups vegetable stock
1/2 cup sliced mushrooms (khumbh)
1/2 cup sliced and blanched baby corn
1/2 cup sliced and blanched carrots
10 to 12 whole spinach (palak)
salt to taste
1/2 tsp oil
For Serving
Method
for Chinese clear soup with vegetables
- Put the vegetable stock to boil in a deep pan, add the mushrooms, baby corn and carrots, mix well and boil for 2 to 3 minutes.
- Add the spinach leaves and salt, mix well and simmer for few more seconds.
- Add the oil, mix well and remove from the flame.
- Just before serving, add the soya sauce and vinegar.
- Serve immediately.
Chinese Vegetable Trio Soup ( Diabetic Recipe ) recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 64 cal |
| Protein | 2 g |
| Carbohydrates | 13 g |
| Fiber | 3.5 g |
| Fat | 0.8 g |
| Cholesterol | 0 mg |
| Sodium | 41.8 mg |
Click here to view Calories for Chinese Vegetable Trio Soup ( Diabetic Recipe )
The Nutrient info is complete
paparam
July 27, 2020, 11:31 p.m.
I used chicken broth instead of water to liven this up. Came out good. So easy to prepare.
shreya_the foodie
May 21, 2020, 1:32 a.m.
Wow. Loved this recipe! The trio soup has a clear, watery yet flavoursome broth that i love! Loved the taste of individual veggies. I added shredded chicken as well..Its really delicious and very light!
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