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Bok Choy Soup [Vegan]

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Bok choy, also known as leafy Chinese-cabbage, is a nutrient dense food. Although it’s best to eat vegetables raw, from time to time, it is nice to cook or steam them. This Asian-style bok choy soup is a complete healthy meal that tastes great and can be enjoyed all year round. For added flavor, sprinkle some roasted sesame seeds on top.

Bok Choy Soup [Vegan]

This Recipe is :

Dairy Free Vegan

Calories

191

Serves

6-8

Ingredients

  • Vegetable or sesame seed oil for frying/sautéing
  • 8-ounces firm natural tofu brick
  • 3 or 4 bok choy heads
  • 2-3 green onions or scallions, chopped fine
  • 1 red or green jalapeño pepper, chopped fine. Options: remove seeds if you prefer less hot or don’t add a pepper if you prefer a mild flavor.
  • 2 tablespoons ginger root, finely grated
  • 4 cups veggie stock
  • 4 cups water
  • 2 tablespoons tamari or soya sauce
  • 3 cups mung bean sprouts, rinsed
  • 1 handful coriander leaves, rinsed and chopped
  • Juice from 1 or 2 green limes (to get 1/4 cup lime juice)
  • 1/4 teaspoon cardamon powder
  • Pink salt and ground pepper, to taste
  • Noodles of choice, cooked according to package
  • Sesame seeds for sprinkling on top, dry roasted a few minutes in a pan

Preparation

  1. Rinse tofu under cold running water and pat dry with a cloth. If the brick is thick, slice it in two lengthwise. Heat up  a small pan with a tbsp of oil. Fry the tofu on medium heat for about 4-5 minutes on each side — or longer until golden. When done, slice the tofu in cubes and set aside
  2. Slice off the bok choy leaves from stems and rinse them out in a sieve. You can leave the leaves whole or slice them in two if they are very big. Set the leaves aside.
  3. Chop the bok choy stems into fine slices, rinse them out in a sieve and set aside in a separate bowl.
  4. In a big soup pot, heat 2 tablespoons of oil. Add the green onions, chili pepper, ginger and sauté until fragrant, about 2 minutes.  Add a little water if it sticks.
  5. Add the veggie broth and water, stir and simmer uncovered for a few minutes. Then add the tofu cubes, bok choy stems and tamari or soya sauce. Gently stir and simmer with lid on for 5 minutes.
  6. Add the bok choy leaves, mung bean sprouts, coriander, lime juice, cardamon, salt and pepper and simmer with lid on for another 5 minutes. Adjust tamari, salt and pepper.
  7. Remove the pot from heat and let the soup marinate with lid on while you make the noodles in a separate pot.
  8. Transfer cooked noodles to a serving platter and have your guests add their own portion to their soup bowl.
  9. Sprinkle with roasted sesame seeds.

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AUTHOR & RECIPE DETAILS


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Eating right is fundamental to maintaining good health and preventing disease. It is also important for the environment. Julie combines her years of medical experience with her passion for healthy eating to bring you nutritious and delicious recipes. With Bachelor Degrees in Psychology and Nursing, and a Master’s Degree in Community Health Nursing Education, Julie has worked in a variety of health care settings, from intensive care to medical-surgical to community and public health. She has taught in nursing faculties in Toronto, Canada and in Geneva, Switzerland, and has done consulting work with the International Council of Nurses (ICN). Julie is constantly experimenting in the kitchen to come up with healthy recipes that everyone can enjoy. As the founder of Health Continuum, she believes that good health is more than the sum of its parts.


 

 

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