Want to eat healthy but don't have enough time? I have been there some days. Answer: a healthy but simple soup to the rescue. This soup is loaded with all the goodness of the veggies with the protein from the egg whites and protein and calcium from the tofu. What else does one need in a filling meal? Yes, this soup is a one pot meal and is very filling.
Ingredients:
Serves - 2-3; Preparation time - 15 mins; Cooking time - 20 mins
Adapted from Cooking light - way to cook vegetarian cookbook
Vegetable Stock - 2 cups
Water - 1-1/2 cups
Ginger - 1 tsp minced
Garlic - 1 tsp minced
White Mushroom - sliced thin - 1 cup (about 5-6)
Asparagus - sliced on a bias - 1 cup (about 7-8)
Extra Firm Tofu - 4 oz ~ 100 g - cut into cubes
Rice wine vinegar - 2 tbsp
Soy sauce, low sodium - 1/2 tbsp
Black Pepper, freshly ground - 1/2 tsp
Corn Starch - 1 tbsp
Water - 2 tbsp
Egg whites, lightly beaten - from 2 eggs
Scallions/Spring onion greens, a handful - chopped
Cilantro - chopped - a handful
Method:
Whisk together the vinegar, soy sauce and pepper in a small bowl. Mix 1 tbsp of corn starch with 2 tbsp of water in another small bowl. In a non-stick pan spray some oil and toss around the tofu until it crisps up ever so slightly. In a large pot mix the stock, water, ginger and garlic and bring it to a boil. Meanwhile saute the sliced mushrooms and asparagus one by one with very little oil, for about a minute each. When the soup boil, add the veggies and simmer for 5 minutes. Add the vinegar mixture and tofu. Simmer for another 5 minutes. Pour the corn starch mixture and mix well. Continue to simmer for another 3 minutes or until the soup thickens a little. Stirring continuously with a wooden spoon, pour the egg whites in a steady stream until tiny ribbons form. Remove from heat and garnish with cilantro and scallions. Serve hot.
Notes: The soup does not need salt because of the salt in the soy sauce and stock. But you may add salt for your taste.
Serves - 2-3; Preparation time - 15 mins; Cooking time - 20 mins
Adapted from Cooking light - way to cook vegetarian cookbook
Vegetable Stock - 2 cups
Water - 1-1/2 cups
Ginger - 1 tsp minced
Garlic - 1 tsp minced
White Mushroom - sliced thin - 1 cup (about 5-6)
Asparagus - sliced on a bias - 1 cup (about 7-8)
Extra Firm Tofu - 4 oz ~ 100 g - cut into cubes
Rice wine vinegar - 2 tbsp
Soy sauce, low sodium - 1/2 tbsp
Black Pepper, freshly ground - 1/2 tsp
Corn Starch - 1 tbsp
Water - 2 tbsp
Egg whites, lightly beaten - from 2 eggs
Scallions/Spring onion greens, a handful - chopped
Cilantro - chopped - a handful
Whisk together the vinegar, soy sauce and pepper in a small bowl. Mix 1 tbsp of corn starch with 2 tbsp of water in another small bowl. In a non-stick pan spray some oil and toss around the tofu until it crisps up ever so slightly. In a large pot mix the stock, water, ginger and garlic and bring it to a boil. Meanwhile saute the sliced mushrooms and asparagus one by one with very little oil, for about a minute each. When the soup boil, add the veggies and simmer for 5 minutes. Add the vinegar mixture and tofu. Simmer for another 5 minutes. Pour the corn starch mixture and mix well. Continue to simmer for another 3 minutes or until the soup thickens a little. Stirring continuously with a wooden spoon, pour the egg whites in a steady stream until tiny ribbons form. Remove from heat and garnish with cilantro and scallions. Serve hot.
Notes: The soup does not need salt because of the salt in the soy sauce and stock. But you may add salt for your taste.
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