Real African Dishes: [MC-AllEthnic-Recipes] Asian Greens and Tofu Soup

Wednesday, May 30, 2012

[MC-AllEthnic-Recipes] Asian Greens and Tofu Soup - 22g Carbohydrate; 15g Dietary Fiber

* Exported from MasterCook *

Asian Greens and Tofu Soup

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pieces kombu -- (4 in. each)
1/2 cup dried bonito flakes
1/2 cup miso -- white or yellow miso
4 cups mixed Asian greens -- such as tatsoi and Chinese broccoli, coarsely chopped
3 cups bok choy -- coarsely chopped
2 bunches scallions -- thinly sliced
2 teaspoons grated fresh ginger
1 12.3 oz. extra-firm silken tofu -- 1 package, patted dry and cut into 1/2-in. cubes
Sriracha hot sauce -- (optional)
Sesame oil -- (optional)

1. Make dashi: Soak kombu in 8 cups cold water for 20 minutes. Bring to a
boil and add bonito. Remove from heat, let sit 5 minutes, then strain
through a fine-meshed strainer into a large saucepan.

2. In a small bowl, mix 2 cups hot dashi with miso, stirring until there
are no lumps, then stir back into rest of dashi.

3. Bring liquid to a gentle simmer (do not boil) and stir in greens, bok
choy, scallions, and ginger. Once greens have wilted, stir in tofu and let
simmer 5 minutes, then divide among bowls and serve immediately. Serve
with chili sauce and/or sesame oil, if you like.

Note: Nutritional analysis is per serving; sodium data not available.

Yield: Makes 6 servings

Prep and Cook Time: 1 hour.

CALORIES 115 (24% from fat); FAT 3.1g (sat 0.4g); CHOLESTEROL 0.0mg;
CARBOHYDRATE 14g; SODIUM 0.0mg; PROTEIN 10g; FIBER 4.2g

This nourishing soup gets most of its flavor from dashi, a light Japanese
broth made from seaweed and flaked bonito fish; it's savory without
tasting fishy. We like to use a combination of Asian greens, which you can
find at most farmers' markets, but tender spinach makes a fine substitute.
Kombu (dried sea kelp) and bonito are available at Asian markets and many
grocery stores, including Whole Foods.

Notes: Don't be tempted to use ready-made miso soup as the base, as it
lacks the subtlety and freshness of homemade dashi.

Cuisine:
"Asian"
Source:
"Sunset, JANUARY 2007"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 106 Calories; 3g Fat (14.8%
calories from fat); 11g Protein; 22g Carbohydrate; 15g Dietary Fiber; 0mg
Cholesterol; 1089mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat;
1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 26987 0 0 0 0 0 0 0 0 0