Soupa Healthy Special! It’s our first soupa low cal, low fat, low carb high protein soup, mmmm mmmm good!

Grilled tofu with stuffed wonton and porcini mushroom soup

This is our first Soupa healthy soup. We went with an Asian inspired theme with an emphasis on low carb and high protein. The reduced calorie and fat was simply a byproduct.

If you notice, no oil was used. It isn’t necessary if you Keep an eye out to make sure nothing burns and add the stock once the ginger,scallions and porcini mushrooms bloom.

Lightly salt and pepper the tofu, a spritz of Pam olive oil spray is all you need to assure it doesn’t stick to your piping hot grill pan.

Get those beautiful grill marks by rotating a quarter turn one minute in to the two minute cooking time per side.

Dumplings rule, helping to make this healthy soup both filling and satisfying.

Making the dumplings are fun and easy. Just a dab of stuffing in the middle and a quick wetting of the edge before you pinch it all together creates a tight seal keeping the good stuff inside.

A single serving has 4 huge stuffed wontons. Calories? 220 Fat? under 2 grams! Protein? 12 grams Carbs? 10 grams
This is about as guilt free as it gets.

Serves 6

220 calories
10g carbohydrate
12g protein
2 g fat

5 Qt Stock Pot – for the stock of course!
Non-stick Sauté Pan
2.5 Qt. Stock Pot – for cooking the wontons
Prep Time: 20 minutes
Cooking Time: 25 minutes


¼ oz dried porcini mushrooms
64 oz chicken stock
16 wonton wrapper skins
2 garden vegetable patties (we used Morningstar brand)
2 Tbs soy sauce
1 oz minced fresh ginger root
2 oz of thick sliced fresh ginger
7 oz extra firm tofu cut into 1 inch slices.
½ cup snow peas
1 heaping cup bean sprouts
¼ cup finely chopped cabbage
1 bunch scallions (about 10)
1Tbs salt
1 Tsp black pepper

The Stock:

Combine the porcini mushrooms, 8 sliced scallions and 5 thick slices of ginger in a stock pot.
Heat the contents for about 2 minutes, or until they start to bloom (smell good).
Add the stock and bring to a light boil, cover and reduce heat to a simmer for about 15-20 minutes.

The Tofu:

Salt and pepper the 1 inch slices of tofu and grill/sear them in a non-stick sauté pan for about 2 minutes. Once grilled/seared remove the tofu cut into 1 inch cubes.

After simmering the stock for about 15-20 minutes remove the slices of ginger and add the cubed Tofu.

The Wonton Stuffing and Wonton Preparation:

In a non-stick sauté pan grill/sear the garden vegetable patties until golden brown, about 3 minutes each side over medium heat if the patties are defrosted. Set aside and add the finely chopped cabbage to the sauté pan, stir the cabbage for about one minute then add about 1 oz minced fresh ginger. Stir a few times and add about a 1/3 cup of the simmering stock, when it reduces, add another and set aside.

Chop the grilled/seared garden vegetable patties until the texture is like cube stuffing, add it to the sauté pan with the cabbage and minced ginger stirring and cooking over medium heat until the liquid is evaporated, splash in extra stock once more to make the mixture moist with the texture of stuffing, remove from the heat and cool. Once the stuffing is cool place about two teaspoons of the mixture inside the wonton wrapper, wet the edges with water and pinch to seal.

In a separate sauce pan, bring two quarts of water with 1 Tbs soy sauce and 1 Tbs salt to a beginning boil. Reduce heat to Medium and add all of the prepared wontons, stir very gently to make sure none stick to the bottom and cook for 10 minutes, do not allow water to boil.

All Together Now!

Add the snow peas, remaining 2 chopped scallions and bean sprouts to the simmering stock and cover.

When the wontons are finished cooking remove them from the water and add them to the simmering stock along with 1 Tbs soy sauce, stir gently and serve.

3 Responses to “Soupa Healthy Special! It’s our first soupa low cal, low fat, low carb high protein soup, mmmm mmmm good!”

  1. August 29, 2011 at 4:58 pm #

    Just cause it’s simple doesn’t mean it’s not super helpful.

  2. October 3, 2011 at 10:03 am #

    Wow, is that good? I am all for low carb and high protein menu items!

    • October 6, 2011 at 11:56 am #

      It’s great but you really need to go easy on the Porcini’s because they can make the stock bitter if you are not careful. The Tufu adds a ton of fat free protein but it’s an acquired taste, if you are new to it we recommend flat pan grilling the hell out of it until it get’s firm and rubbery, then cube it and allow it to soak up the stock. Thanks for coming!


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