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.
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)
1 Tsp black pepper
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.
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.