Spicy Gai Lan and Bean Curd Soup Recipe

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Ingredients

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Nutrition

Calories

Total time

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Ingredients:

Serving

62 oz clear vegetable broth
2 tsp fresh grated ginger
1/2 tsp dark sesame oil
1 tsp low sodium soy sauce (optional)
10 oz very thinly sliced fresh gai lan, stems and florets (may substitute fresh broccoli)
1 -3 small fresh hot red chile, sliced
1 (12 oz) package low-fat extra-firm silken tofu, drained and cut into large cubes
2 scallions, sliced fine
1 -2 tbsp chopped cilantro

Directions:

Bring broth, ginger, sesame oil, and soy sauce (if using) to a boil in a large sauce pan.
Add sliced gai lan and chopped chillies, return to a boil, then reduce heat and simmer for 4-6 minutes until crisp-tender.
Gently add tofu and chopped scallions to soup, stirring without breaking tofu.
Cook 2-3 minutes on low heat or until soup is heated though.
Garnish with chopped cilantro and serve hot.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	55.73 Kcal (233 kJ)
Calories from fat	5.93 Kcal
		% Daily Value*
Total Fat	0.66g	1%
Sodium	101.68mg	4%
Potassium	32.4mg	1%
Total Carbs	10.19g	3%
Sugars	0.3g	1%
Dietary Fiber	1.75g	7%
Protein	4.01g	8%
Vitamin C	91.6mg	153%
Vitamin A	2.8mg	95%
Iron	250.4mg	1391%
Calcium	158.6mg	16%

Amount Per 100 g
Calories	10.55 Kcal (44 kJ)
Calories from fat	1.12 Kcal
		% Daily Value*
Total Fat	0.12g	1%
Sodium	19.25mg	4%
Potassium	6.13mg	1%
Total Carbs	1.93g	3%
Sugars	0.06g	1%
Dietary Fiber	0.33g	7%
Protein	0.76g	8%
Vitamin C	17.3mg	153%
Vitamin A	0.5mg	95%
Iron	47.4mg	1391%
Calcium	30mg	16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

0.8

Points
2

PointsPlus

Good Points

low calorie,
fat free,
saturated fat free,
very low sodium,
cholesterol free,
sugar free

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