Is Hot and Sour Soup Keto?
What is Hot and sour soup?
Hot and Sour Soup is a flavorful, spicy, and tangy Chinese soup.
The broth is thickened and filled with mushrooms, tofu, bamboo shoots, and silk egg ribbons. The flavor and texture of this soup create a compelling combination, making it a favorite in Chinese restaurants!
Hot and Sour Soup is a famous restaurant-style soup of Indo-Chinese cuisine. As the name suggests, this vegetable soup takes on a pungent (spicy) flavor from the chili sauce and black pepper powder, while the sour taste from the vinegar.
What’s in the Hot and Sour Soup?
The Soup Broth
The spicy and sour Chinese broth is made with a chicken broth flavored with typical Asian ingredients, also known as soy sauce, sugar, pepper, and ginger.
The soup is lightly thickened with cornstarch/cornmeal; I love how the bubbly broth covers the ingredients when you harvest it!
The spiciness comes from the finely chopped dried chili.
Red chili flakes are a perfect substitute.
The acidity comes from pure white vinegar. Most of the recipes use Chinese black vinegar or rice vinegar, but I honestly think white vinegar gives the cleanest taste.
The Mushrooms
Dried Shiitake Mushrooms:
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Dried ones are best because they taste better, so if you want one as good as your favorite Chinese restaurant, you’ll need to get some. It is currently sold in Amazon, major supermarkets, and also Asian stores.
Fresh shiitake is good, followed by other Asian mushrooms, Swiss Brown / Cremini mushrooms, and in the back are good white mushrooms.
Wood Ear Mushrooms:
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So-called because they are shaped like ears and have a soft, crunchy texture. Wood ear mushrooms don’t have much flavor when raw, but they make a great-tasting sponge cake and add great texture to the soup.
You can use fresh or dry. It is currently sold in Amazon, major supermarkets and also in Asian stores. All Asian stores should carry them dry, and some will have them fresh.
Other Things In Hot and Sour Soup
Bamboo Shoots
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Sold in cans at Amazon or large grocery stores. They have a juicy, crunchy texture and subtle flavor.
Dense Tofu
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Make sure it’s firm tofu. Otherwise, it will disintegrate when mixed. Crush the package to be sure; if you can only get soft tofu, handle it gently and mix in the end.
Chicken
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I like having some protein in my tangy and sour soup, plus it’s cooked in broth for flavor. But this is optional, and there are many things in this soup even without it!
Alternatives: shrimp/prawns, pieces of fish.
Eggs
To make the only silky egg ribbons!
Shallots
Also known as chives, green onions
Benefits of Hot and Sour Soup
1. Helps decrease the inflammatory response
Since a typical sweet and sour soup recipe includes chicken broth or broth, it is known to prevent the movement of white blood cells or neutrophils responsible for inflammation; Symptoms are very similar to those of a cold, i.e., cough and mucus buildup.
Researchers believe hot sour soup, and other similar soups could help reduce the effect of neutrophils in people.
2. It helps cleanse the sinuses
Congestion and headaches, and nasal congestion are common symptoms of a sinus cold, and consuming plenty of hot fluids and inhaling steam can help reduce nasal congestion.
A bowl of hot, sour soup solves both problems.
Includes peppers which act as an alternative to decongestants
Peppers contain capsaicin, a compound that binds to heat-sensitive pain receptors on the skin, mouth, and nose. This results in increased mucus production and thins existing mucus, facilitating the removal process.
Since pepper is a natural decongestant, it may not completely cure a cold. Still, it does help to breathe easily and reduce sinus pressure and the risk of infections that could develop excess mucus.
3. Contains manganese and other micronutrients
The main micronutrient present in sweet and sour soup is manganese, which is necessary for bone development and metabolism.
This soup also includes many other essential nutrients such as niacin, pantothenic acid, vitamin B-6, phosphorus, iron, and magnesium.
Is Hot and Sour Soup Keto Friendly?
Navigating a Chinese buffet or takeaway menu can be difficult if you try to stick to the low-carb, high-fat ketogenic diet.
Although laden with vegetables, many Chinese dishes are often made with noodles and rice, starchy sauces with sugar, or breaded and fried meats containing carbohydrates.
These foods are difficult to include in a ketogenic diet, which generally limits carbohydrate intake to nothing more than 50 grams of total carbs or 25 grams of net carbs, total carbs minus fiber, per day.
How to make Chinese Hot and Sour Soup ketogenic
Here are four strategies for making or ordering keto Chinese food.
1. Build your own
Many Chinese buffets offer a fry bar to build your bar.
Alternatively, look for ones that offer a hibachi grill or Mongolian barbecue.
You can also find a separate Mongolian barbecue restaurant, which generally offers a wider variety of meats and vegetables than buffet restaurants.
Keep your creation low in carbohydrates by loading vegetables, eggs, and meat. It’s also wise to choose only oil, soy sauce, and hot sauce to flavor your food, rather than a prepackaged high-carb sauce such as hoisin.
2. Exclude the rice and also the noodles
When ordering Chinese food in a restaurant or cooking at home, expand your options by eliminating rice and noodles from classic dishes.
You can replace them with a keto alternative like zucchini noodles, cauliflower with rice, chopped cabbage, or extra steamed vegetables.
3. Avoid thick, sugary sauces
The sweeter, thicker, and less translucent a sauce is a general rule, the higher its carbohydrate count.
For example, the thick, sweet, dark red sauce used on General Tso’s chicken is loaded with sugar and starch. Other examples include the sweet and sour sauce and the thick white sauce used on coconut shrimp and coconut chicken.
4. Avoid breaded meats and velvety with water
Breaded and fried meats are common in Chinese buffets, especially General Tso’s chicken, butterfly shrimp, and sweet and sour chicken.
The thick breading and sugary sauces make these dishes too high in carbohydrates to be suitable for the ketogenic diet.
When eating out, you should also try to avoid velvety meats with water if you know they have been marinated in cornstarch instead of baking soda.
Make Your Own Hot and Sour Soup
How to prepare:
Although the list of ingredients seems extensive, the preparation part is straightforward. Plus, this recipe has a good flow, so it should be done from start to finish, including the prep time, which could be up to 40 minutes or even above.
- soaking the shiitake mushrooms to make them dehydrated.
- Pour the chicken stock inside the pot, and when it is boiling, measure and add all the aromas.
- While the chicken is simmering, prepare all the other “things” for the soup (chop mushrooms, bamboo shoots, etc.)
Pour everything into the pot and finish by thickening the spicy, sour soup with cornstarch/cornstarch and add the egg to form the egg ribbons.
Hot and Sour Soup recipe
It is recommended that you get a sweet and sour soup recipe that calls for 8 cups of low-calcium chicken broth, 1/4 cup of cornstarch, three tablespoons of water, with one thinly sliced cabbage or maybe bok choy, 1 cup of sliced shiitake mushrooms.
Then, 1/2 cup sliced green onions, two tablespoons soy sauce, two tablespoons chopped ginger root, 1/2 pound shredded tofu, 1 cup white wine vinegar, one tablespoon black pepper, two eggs, and one teaspoon of natural sesame.
The recipe suggests boiling the broth, mixing the water and cornstarch, and setting it aside. Add vegetables, ginger root, and soy sauce to the broth.
Then add the cornstarch and finally add the tofu strips, vinegar, and pepper. Reduce to a boil and slowly season the egg. Remove from the heat and add the sesame oil. Serve and enjoy.
Hot and sour soup can be a reasonably nutritious snack option. It contains the nutrient manganese and small amounts of folate, niacin, pantothenic acid, vitamin B-6, phosphorus, iron, and magnesium to the researchers.
Calories in Hot and Sour Soup
Only 216 calories !!! A large bowl of hot, spicy, flavorful, and hearty delight, and it’s only 216 calories.
Nutritional Information of Hot and
Sour Soup
Calories: 216cal (11%)
Carbohydrates: 19 g (6%)
Protein: 21 g (42%)
Fat: 6 g (9%)
Saturated fat: 1 g (6%)
Cholesterol: 93 mg (31%)
Sodium: 501 mg (22%)
Potassium: 622 mg (18%)
Fiber: 1 g (4%)
Sugar: 2 g (2%)
Vitamin A: 130 IU (3%)
Vitamin C: 1.6 mg (2%)
Calcium: 55 mg (6%)
Iron: 1.7 mg (9%)
Frequently Asked Questions About Hot and Sour Soup
A. Is Hot and Sour Soup Healthy?
To answer this question let’s understand the ingredients.
1. Carrots
Carrots contain the nutrient Beta Carotene, a form of vitamin A, helps prevent eye deterioration with aging and prevents night blindness. Carrots are great for the eyes, relieve constipation, lower blood pressure, contain fiber, and lower cholesterol.
2. Vegetable broth
However, you will get a certain amount of water-soluble vitamins such as vitamin C and vitamin B. The broth is also very low in calories.
3. Garlic
Garlic has been shown to lower cholesterol. The active ingredient allicin present in garlic helps lower blood pressure. Garlic is also said to help regulate blood glucose levels for people with diabetes. Garlic is excellent for the heart and circulatory system.
Garlic has antimicrobial, antiviral, and antifungal functions and can help relieve the common cold and other viral infections. To strengthen your immune system, take one clove of garlic a day.
Garlic is one of the main antiviral foods. The thiosulfate compound, the allicin found in garlic, acts as a powerful antioxidant and protects our body from free radical damage.
4. Green Peppers
The antioxidant vitamin C in green peppers protects the body from the effects of harmful free radicals and prevents stress.
It is probably the high fiber content that helps control blood sugar levels. This is a welcome addition to a diabetic diet. Do you suffer from anemia? Also, add green chilies to your iron-rich food list.
5. Cabbage (Patta Gobhi/Red Cabbage)
Cabbage is low in calories, relieves constipation, and is excellent for diabetes. Cabbage has high levels of flavonoids and anthocyanins used as herbal medicine. Rich in antioxidants, in turn, reduces the risk of body infections and inflammation from consuming processed foods.
Red cabbage, also called purple cabbage, has slightly higher flavonoids and anthocyanins than green cabbage and has long been used as herbal medicine. Otherwise, it has the same health benefits as cabbage.
6. Cauliflower (gobi)
Cauliflower is extremely low in carbohydrates and does not increase blood glucose levels. A cup of cauliflower gives you a 100% discount on the recommended daily allowance of vitamin C. Rich in antioxidants.
Being rich in indole, cauliflower, and other cruciferous vegetables such as Broccoli, cabbage, radishes, Brussels sprouts, red cabbage, they maintain the balance of estrogen, which is essential for women.
B. Is Hot and Sour Soup gluten-free?
First of all, a gluten-free diet is a meal plan that excludes foods that contain gluten. Glutens are the protein that is found in wheat, barley, rye, and triticale (a cross between wheat and rye).
With its variety of ingredients and low carb content, most hot and sour soup are gluten-free while others are not.
10 Alternative Keto-friendly Chinese Food
Fortunately, several Chinese dishes are ideal for those on a keto diet. While it is difficult to give a constant amount of carbohydrates to these foods because their preparation varies from restaurant to restaurant, they will be your best option for takeout, buffet, or Chinese food.
You can also try these dishes at home, which will give you more control over the ingredients used and the final carb count.
Here are ten keto-friendly Chinese foods, along with some helpful tips on how to cut down on carbohydrates in Chinese food.
1. Egg foo young
Egg foo young is a fantastic Chinese omelet filled with cabbage, bean sprouts, and onions. You can also add meat like beef, pork, chicken, or egg shrimp when dining out.
They are generally low in carbohydrates because they only contain eggs, vegetables, and meat fillings, in addition to the oil used to fry them.
2. Boiled or steamed seafood
Chinese buffets often include boiled or steamed shrimp, crabs, or crab legs.
These fish options are entirely carb-free and high in protein.
Combined with steamed or sauteed veggies, they can help you stay keto at a Chinese buffet.
3. Egg soup
If you might be looking for keto options to make at home, egg soup is an easy option. It can also be as simple as combining eggs, broth, and a keto thickener like xanthan gum.
On the other hand, many egg soups served in Chinese restaurants are pre-made or thickened with cornstarch and are probably too high in carbohydrates for people on a ketogenic diet.
Feel free to add chopped chives to your egg soup.
4. Moo shu pork
Pork Moo shu is a stir-fried dish that includes sliced pork, scrambled eggs, and vegetables, usually cabbage and mushrooms, in a light sauce. It is often served with rice, which you can easily avoid or substitute if you’re on the keto.
It’s an ideal homemade meal, where you can check your carb count by making the sauce from scratch. Plus, it could be one of the best dining options, as it’s not made with a sweet, thick, carb-rich sauce.
5. Beef and Broccoli
Beef and Broccoli is a classic Chinese takeaway dish made by skipping beef and Broccoli in a light sauce.
Although beef is often velvety with water or marinated in a cornstarch blend that adds carbohydrates while tenderizing the meat, it is still a better option for Chinese takeout than other high-carb options.
Additionally, some Chinese restaurants terrify their meats with baking soda instead of cornstarch, adding no carbs. You can also make your beef and Broccoli at your home using a velvety baking soda.
6. Pork belly
If you wish to try cooking traditional Chinese food, buy pork belly from your local butcher. This cut is also used to make bacon and is high in fat, allowing it to develop a satisfying crunchy appearance when cooked.
Although many Chinese pork belly recipes have a sugary glaze, you can also find several simple, carb-free recipes.
7. Sauteed mushrooms
You are likely to find a sauteed mushroom dish with whole or halved mushrooms in a tasty brown sauce at most Chinese buffets.
Mushrooms are low in calories and carbohydrates, making them a perfect addition to a keto meal. However, limit yourself to a serving of no more than 1/2 to 1 cup (55 to 110 grams), as the brown sauce can be thickened with cornstarch (1 trusted source).
8. Sauteed green beans
Another common find in Chinese buffets is sauteed whole green beans. Depending on the restaurant, these can be served with sauce or sauteed in oil with garlic.
Along with ketogenic proteins like boiled shrimp or baked fish, eating sauteed green beans is also an easy way to stay keto at a Chinese buffet.
9. Chicken and Broccoli
Like beef and Broccoli, chicken and Broccoli are made with sauteed Broccoli and velvety chicken pieces. In some restaurants, the dish may include other vegetables such as carrots and onions.
Although a restaurant’s chicken and Broccoli may contain carbohydrates in the sauce or velvety, it is often a better option than dishes that include breaded meats or sugary sauces.
Also, homemade, you can modify the chicken and Broccoli so that they are essentially free of carbohydrates except for Broccoli.
10. Steamed vegetables
In traditional Chinese cuisine, steaming is a standard cooking method. Famous examples include steamed meatballs and steamed vegetables.
Try steamed vegetables like bok choy or Chinese Broccoli, available in most Asian markets, with oil, salt, and pepper to add to a simple low-carb Chinese meal.
Bottom line
Finding high-fat, low-carb meals and snacks on the go doesn’t have to be complicated.
Many fast-food restaurants offer keto options that can be customized to your liking.
From bowls of eggs and protein to lettuce-wrapped burgers, the fast-food industry notices the growing number of people on a ketogenic diet.
As the ketogenic diet continues to gain much popularity, more delicious low-carb options are sure to appear on fast food menus shortly.
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