BRYANNA'S VEGAN VIETNAMESE "FISHERMAN'S SOUP" (WW Core Plan-Compatible)
Servings: 6
This fresh-tasting soup and, despite the long list of ingredients, is easy to put together. (If you are really in a hurry, you can use chopped garlic and ginger from jars, and already-shredded cabbage in a bag.) It is very low in calories and fat, but filling and spicy. You can use authentic Vietnamese ingredients, or substitute more common North American ones, still with good results. Bean sprouts are a must, though!
6 large dried shiitake (or Chinese black forest) mushrooms
2 cups boiling water
3 cups good-tasting vegetarian "chicken-style" broth
2 cups shredded cabbage (I use savoy)
1 can (19 ounces) pineapple tidbits, unsweetened, with juice
1 large onion, chopped or thinly sliced
2 medium carrots, in matchstick pieces
1 cup canned or fresh diced tomatoes
3 tablespoons soy sauce
3 stalks lemon grass OR 1 tablespoon grated lemon peel
2 tablespoons sugar or 1 tablespoon agave nectar
2 tablespoons grated fresh ginger
OPTIONAL: 2 tablespoons dulse flakes or nori flakes OR a small piece of kombu seaweed
2 cloves garlic, chopped (1 teaspoon)
1 teaspoon Asian (fish-free) red pepper sauce (or to taste)
freshly ground black pepper to taste
8 ounces medium-firm tofu OR extra-firm silken tofu, cut into small cubes (can be reduced-fat )
Last-minute additions:
2 tablespoons fresh chopped mint, basil, or cilantro (or 2 teaspoons dried)
2 tablespoons tamarind concentrate or paste OR 1/4 cup lime or lemon juice
2 pinches salt
Garnish:
fresh bean sprouts, and chopped or slivered green onions for garnish
Soak the dried mushrooms for 30 minutes in the 2 cups boiling water, covered. After 30 minutes, drain them, saving the soaking broth. Trim off the tough stems, which you caana discard. Slice the mushroom caps thinly. While the mushrooms soak, prepare all the other ingredients.
In a large pot, mix the broth, cabbage, pineapple and juice, onion, carrot, sliced mushrooms, mushroom soaking water, tomatoes, soy sauce, lemon grass or lemon peel, sugar, ginger, optional seaweed, garlic, red pepper sauce, and pepper. Bring to a boil, then turn down to medium-low and simmer, covered, just until the cabbage and carrots are crisp-tender-- about 15 minutes. Add the tofu, stirring gently, and simmer about 5 more minutes.
Add the herbs, tamarind concentrate or lemon or lime juice, and salt.
Taste for seasoning. Serve each bowl topped with fresh bean sprouts and slivered green onions.
Nutrition Facts
Nutrition (per serving): 173.6 calories; 10% calories from fat; 2.3g total fat; 0.0mg cholesterol; 449.8mg sodium; 648.5mg potassium; 35.1g carbohydrates; 5.2g fiber; 23.4g sugar; 29.9g net carbs; 8.6g protein; 2.9 points.