Traditional hot and sour soup is meat-based, but this vegetarian version gets its protein boost from tofu and eggs.
4 dried Chinese black (shiitake) mushrooms
2 tsp (10 mL) canola oil
1 carrot, peeled and julienned
5 cups (1.25 L) vegetable broth
¼ cup (60 mL) canned bamboo shoots, drained, julienned
3 tbsp (45 mL) cornstarch, dissolved in ¼ cup (60 mL) cold water
3 tbsp (45 mL) low-sodium soy sauce
⅓ cup (75 mL) plain rice vinegar
¾ tsp (4 mL) ground white pepper
6 oz. (170 g) savory baked or firm tofu, julienned
2 eggs, lightly beaten
2 stalks green onion, thinly sliced
- In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
- In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook for 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
- Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
- Remove soup from heat. Stir in green onions. Taste and adjust flavour with rice vinegar and white pepper. Serve
|Total Fat||3.5 g|
|Saturated Fat||0 g|
|A vegetarian, or whole-food plant-based, diet is made up of vegetables, fruits, legumes, seeds and soy proteins in their whole form. A vegetarian diet is linked with a lower body weight and a lower risk of developing type 2 diabetes. – Christine Mayrand, registered dietitian, Hartland, N.B.|