Recipe: Asian Dumpling Soup

Do you feel like something different for dinner tonight? How about a fresh, delicious meal that is easy to make and a perfect change to the same old meat and 3 veg dinners that you’ve been having lately.

This Asian dumpling soup recipe was an absolute hit! I was lucky enough to have had this made by my mum just last week. It was so yummy and such a success so I had to share it.

 Ingredients:

Broth

6 cups reduced salt chicken stock
1 small piece of ginger, thinly sliced
2 garlic cloves, skin off
1 tsp sesame oil
1 tbsp soy sauce
1 tbsp chilli sauce
4 spring onions, thinly sliced

 Soup filling

10 small mushrooms, sliced
1 can water chestnuts
1 bunch chopped bok choy
1 carrot, thinly sliced
10 snow peas, sliced lengthways
1 head of broccoli, chopped
~12 dumplings, either store bought or homemade to add

asian soup

Method:

  1. Add all of the ‘broth’ ingredients into a pot and bring to the boil. Simmer for 10 minutes.
  2. Strain the broth of any ‘chunky’ bits such as the ginger, garlic and spring onions.
  3. Return the strained liquid to the pot and add mushrooms, water chestnuts, bok choy, carrot, snow peas and broccoli.
  4. Bring the broth with the added ingredients to the boil . Then add dumplings.
  5. Simmer for 8-10 minutes or until the dumplings are tender.
  6. Serve and enjoy!

Nutrition composition:

  Per serve (~700g) Per 100g
Energy (kJ/cal) 1154 kJ/ 276 cal 165 kJ / 39 cal
Protein (g) 18 g 2.6 g
Total Fat (g) 10 g 1.4 g
Saturated Fat (g) 3 g 0.4 g
Carbohydrates (g) 24 g 3.4 g
Sugar (g) 7 g 1 g
Dietary Fibre (g) 9 g 1.3 g
Sodium (mg) 1629 mg 233 mg

Notes about this recipe:  

My family used dumplings purchased from a local deli when we made this dish, however it would work equally as well (if not better) with some handmade dumplings- yum!

I have added the nutrition composition of this dish on this post for your interest, however as many of you will know I eat more for the enjoyment and love of food rather than for the specific nutrients within certain foods. Of course, I try to eat healthy and enjoy doing so, but food to me is more than just the sum of its nutrients.  I am saying this because you will notice that the sodium is quite high in this dish. But hey- I don’t eat asian soups every day and this was such a winner and ticks many other boxes for me in terms of flavour and nutrition! Just to let you know, you will often find that many Asian inspired dishes such as this one are high in sodium. This is due to many Asian sauces being quite salty. Also, dishes that use chicken stock will also often be higher in sodium. Therefore I always recommend purchasing low salt sauces and chicken stocks, or make your own if you have the time!

-Your student dietitian, Simone

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