Vegetarian Hot and Sour Soup

Traditional hot and sour soup is meat-based, but this vegetarian version gets its protein boost from tofu and eggs.

Makes 8 servings

Cooking time: N/A

Ingredients

4 dried Chinese black (shiitake) mushrooms

Hot water

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

Instructions

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

Notes

Serving size
1 cup (250 mL)

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2015 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar.

Nutritional Information

Per Serving

Calories	80
Total Fat	3.5 g
Saturated Fat	0 g
Cholesterol	55 mg
Sodium	450 mg
Carbohydrates	8 g
Fibre	2 g
Sugars	2 g
Protein	4 g
Potassium	89 mg
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.

Keep diabetes research moving forward

Your donation will ensure research never stops – help End Diabetes Now.

Donate