Guilt-Free Delicacy

Light Coconut Soup

with Asparagus Dumplings and Chervil
4.5
Average: 4.5 (6 votes)
(6 votes)
Light Coconut Soup

Light Coconut Soup - Light coconut soup with green asparagus—spicy and mild at the same time

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Health Score:
8,7 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr
Ready in
Calories:
100
calories
Calories

Healthy, because

Even smarter

Nutritional values

The low-calorie soup can not only be spooned out without hesitation by anyone who wants to lose a few pounds - even those who want to do something good for their blood lipid values are right on target. Because the low content of cholesterol and saturated fatty acids helps to keep the cholesterol level in balance. The spring vegetable asparagus provides besides by potassium and asparagine acid for a balanced liquid household, i.e. redundant water is excreted.

The season for green asparagus is unfortunately short. It is therefore best to freeze a supply. Just wash and clean the spears, but do not precook them, and use them later directly from the freezer. The ingredients for the light coconut soup are usually available in an Asian grocery store or in a supermarket with a well-stocked international department.

1 serving contains
(Percentage of daily recommendation)
Calorie100 kcal(5 %)
Protein4 g(4 %)
Fat5 g(4 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage0.5 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.7 mg(23 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.4 mg(12 %)
Vitamin B₆0.1 mg(7 %)
Folate48 μg(16 %)
Pantothenic acid0.5 mg(8 %)
Biotin2.7 μg(6 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C11 mg(12 %)
Potassium173 mg(4 %)
Calcium35 mg(4 %)
Magnesium21 mg(7 %)
Iron0.8 mg(5 %)
Iodine7 μg(4 %)
Zinc0.5 mg(6 %)
Saturated fatty acids2.5 g
Uric acid34 mg
Cholesterol7 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 large shallot
1 pc fresh ginger (about 1 oz.)
1 green chili pepper
12 stalks green Asparagus
1 Tbsp vegetable oil
20 ozs Vegetable broth
1 egg
8 Wonton wrapper
1 small Lime
4 ozs Coconut milk (9% fat)
1 tsp yellow Curry paste
1 Tbsp Thai fish sauce
½ bunch Chervil
salt
peppers
How healthy are the main ingredients?
gingershalloteggLimesalt
Preparation

Kitchen utensils

2 Pots, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Slotted spoon, 1 Fine-mesh sieve, 1 Whisk, 1 Brush, 1 Citrus juicer, 1 Fine grater

Preparation steps

1.
Light Coconut Soup preparation step 1

Peel the shallot and chop finely. Peel and finely grate the ginger root. Rinse the chile pepper, cut in half lengthwise, remove seeds and chop finely.

2.
Light Coconut Soup preparation step 2

Rinse asparagus and cut off the woody ends.

3.
Light Coconut Soup preparation step 3

Heat the oil in a large pot. Add shallot, ginger and chile and cook briefly. Pour in vegetable broth and bring to a boil.

4.
Light Coconut Soup preparation step 4

Add asparagus spears to the broth and cook for 5 minutes. With a slotted spoon, lift out the asparagus, drain and let cool slightly.

5.
Light Coconut Soup preparation step 5

Cut off the asparagus tips and cut in half lengthwise.

6.
Light Coconut Soup preparation step 6

Cut remaining asparagus into thin slices.

7.
Light Coconut Soup preparation step 7

Separate the egg (save yolk for another use). Whisk the egg white with a few drops of water. Add 3 halved asparagus tips to each wonton sheet.

8.
Light Coconut Soup preparation step 8

Coat edge of wonton sheets with egg white, fold the wontons and press the edges firmly. Squeeze 1-2 tablespoons of lime juice.

9.
Light Coconut Soup preparation step 9

Add coconut milk, curry paste and fish sauce to the pot and bring to a boil. Pass through a sieve into a second pot and then bring to a boil.

10.
Light Coconut Soup preparation step 10

Add the dumplings and sliced asparagus and cook for 2 minutes. Rinse chervil, shake dry and pluck leaves.

11.
Light Coconut Soup preparation step 11

Season the coconut soup with salt and pepper, garnish with chervil and serve immediately.