Five Top Healthy Vietnamese Soups

A Vietnamese chef cooking soup

Five healthy and delicious Vietnamese soup recipes, designed to be heart-healthy and free from added sugar. I've focused on using lean proteins, plenty of vegetables, and flavorful herbs and spices to create satisfying and nutritious meals. Each recipe includes estimated nutritional information per serving.

FYI: I substitute Coconut Aminos for soy sauce and do not use any sugar-free products unless truly sugar-free and not with added artificial flavoring. You can always find substitutes if needed in the recipes, or simply omit them, if possible, especially if it doesn’t affect the flavor.

Important Notes Before We Begin:

* Sodium Control: Vietnamese cuisine often uses fish sauce and soy sauce, which are high in sodium. I've suggested using low-sodium versions where possible and encourage you to taste and adjust seasoning carefully.

* Sugar-Free: Traditional recipes often include a touch of sugar. These recipes omit added sugar entirely. The natural sweetness of vegetables will provide a balanced flavor.

* Ingredient Sourcing: Use fresh, high-quality ingredients for the best flavor. Look for Asian vegetables in your local Asian market for the most authentic experience.

* Nutritional Information: The provided nutritional information is an estimate and can vary based on specific ingredients and portion sizes. I recommend using a nutrition tracking app for more precise calculations.

1. Chicken Pho (Pho Ga)

Description: A lighter, broth-based soup featuring chicken, rice noodles, and aromatic spices.

Yields: 6 servings

Prep Time: 20 minutes

Cook Time: 1.5 - 2 hours

Ingredients:

* Broth:

* 8 cups low-sodium chicken broth

* 1.5 lbs bone-in, skin-on chicken thighs (or a whole chicken carcass for a richer broth)

* 1 large yellow onion, charred (see instructions)

* 3-inch piece of ginger, charred (see instructions)

* 4 whole star anise

* 1 cinnamon stick

* 5 whole cloves

* 1 tablespoon fish sauce (low-sodium preferred)

* 1 teaspoon salt (or to taste)

* 1/2 teaspoon black peppercorns

* Noodles & Toppings:

* 12 oz dried rice noodles (banh pho), flat noodles

* 1.5 lbs cooked chicken breast, shredded (can use the chicken from the broth)

* 1/2 cup thinly sliced green onions

* 1/2 cup chopped cilantro

* 1/4 cup thinly sliced red onion

* 1 lime, cut into wedges

* 1 cup bean sprouts

* 1 jalapeno, thinly sliced (optional)

* Hoisin sauce (sugar-free version if available, use sparingly)

* Sriracha sauce (optional)

Instructions:

1. Charring Aromatics: Char the onion and ginger directly over a gas flame (or under a broiler) until blackened on all sides. This enhances their flavor. Rinse off the charred skin.

2. Broth Preparation: In a large pot or Dutch oven, combine chicken broth, charred onion, charred ginger, star anise, cinnamon stick, cloves, peppercorns, and chicken thighs (or carcass).

3. Simmering: Bring to a boil, then reduce heat to low and simmer for 1.5 - 2 hours, skimming off any foam that rises to the surface.

4. Strain Broth: Remove the chicken from the pot. Strain the broth through a fine-mesh sieve, discarding the solids. Return the strained broth to the pot.

5. Shred Chicken: Once the chicken is cool enough to handle, shred the meat and discard the skin and bones.

6. Seasoning: Add fish sauce and salt to the broth. Taste and adjust seasoning as needed.

7. Prepare Noodles: Cook rice noodles according to package directions. Drain and rinse with cold water.

8. Assemble Soup: Divide noodles among bowls. Top with shredded chicken, green onions, cilantro, and red onion.

9. Ladle Broth: Ladle hot broth over the noodles and chicken.

10. Serve: Serve immediately with lime wedges, bean sprouts, jalapeno slices (if using), hoisin sauce (sparingly), and sriracha sauce (if using).

Nutritional Information (per serving, estimated):

* Calories: 350-400

* Protein: 35-40g

* Carbs: 30-35g

* Fat: 10-15g

2. Spicy Lemongrass Beef Noodle Soup (Bun Bo Hue)

Description: A robust and flavorful soup with beef, lemongrass, and a hint of spice.

Yields: 6 servings

Prep Time: 25 minutes

Cook Time: 2 - 2.5 hours

Ingredients:

* Broth:

* 8 cups beef broth (low-sodium preferred)

* 1.5 lbs beef shank or beef chuck, cut into large chunks

* 1 large yellow onion, charred (see instructions above)

* 3 stalks lemongrass, bruised

* 2-inch piece of ginger, bruised

* 2 tablespoons annatto oil (see instructions below)

* 1 tablespoon fish sauce (low-sodium preferred)

* 1 teaspoon salt (or to taste)

* 1/2 teaspoon sugar substitute (optional, for a touch of sweetness)

* 1 teaspoon chili flakes (adjust to taste)

* Noodles & Toppings:

* 12 oz thick rice noodles (bun bo hue noodles)

* 1/2 lb thinly sliced cooked beef (flank steak or sirloin)

* 1/2 cup thinly sliced green onions

* 1/4 cup chopped cilantro

* 1/4 cup thinly sliced red onion

* 1 lime, cut into wedges

* 1 cup shredded lettuce

* 1/2 cup bean sprouts

* 1/4 cup mint leaves

* 1/4 cup Thai basil leaves

* Chili oil (optional, for extra spice)

Instructions:

1. Charring Aromatics: Char the onion as described above.

2. Annatto Oil: Heat 2 tablespoons of oil in a small saucepan over medium heat. Add 2 tablespoons of annatto seeds and cook for 2-3 minutes, until the oil turns a deep red color. Strain the oil and discard the seeds.

3. Broth Preparation: In a large pot or Dutch oven, combine beef broth, beef shank, charred onion, lemongrass, ginger, annatto oil, fish sauce, salt, chili flakes, and sugar substitute (if using).

4. Simmering: Bring to a boil, then reduce heat to low and simmer for 2 - 2.5 hours, or until the beef is very tender. Skim off any foam that rises to the surface.

5. Remove Beef: Remove the beef from the pot and shred it.

6. Strain Broth: Strain the broth through a fine-mesh sieve, discarding the solids. Return the strained broth to the pot.

7. Seasoning: Taste and adjust seasoning as needed.

8. Prepare Noodles: Cook rice noodles according to package directions. Drain and rinse with cold water.

9. Assemble Soup: Divide noodles among bowls. Top with shredded beef and sliced cooked beef, green onions, cilantro, and red onion.

10. Ladle Broth: Ladle hot broth over the noodles and beef.

11. Serve: Serve immediately with lime wedges, shredded lettuce, bean sprouts, mint leaves, Thai basil leaves, and chili oil (if using).

Nutritional Information (per serving, estimated):

* Calories: 450-500

* Protein: 40-45g

* Carbs: 35-40g

* Fat: 15-20g

3. Vietnamese Fish Soup (Canh Chua Ca)

Description: A tangy and refreshing soup with fish, pineapple, tomatoes, and bean sprouts.

Yields: 4 servings

Prep Time: 15 minutes

Cook Time: 20 minutes

Ingredients:

* 6 cups water

* 1 lb firm white fish fillets (such as cod, halibut, or snapper), cut into 1-inch pieces

* 1 tablespoon fish sauce (low-sodium preferred)

* 1 teaspoon tamarind paste (or 2 tablespoons lime juice)

* 1/2 teaspoon salt (or to taste)

* 1/4 teaspoon black pepper

* 1 tablespoon vegetable oil

* 1/2 yellow onion, thinly sliced

* 2 cloves garlic, minced

* 1 tomato, diced

* 1 cup fresh pineapple chunks

* 1 cup bean sprouts

* 1/2 cup okra, sliced (optional)

* 1/4 cup chopped cilantro

* 1/4 cup chopped Thai basil

* 2 green onions, thinly sliced

* 1 red chili, thinly sliced (optional)

Instructions:

1. Prepare Broth: In a large pot, bring water to a boil. Add fish sauce, tamarind paste (or lime juice), salt, and pepper.

2. Sauté Aromatics: In a separate skillet, heat vegetable oil over medium heat. Add onion and garlic and sauté until softened, about 3-4 minutes.

3. Add Vegetables: Add tomato and pineapple to the skillet and cook for another 2-3 minutes.

4. Combine: Add the sautéed vegetables to the pot with the broth.

5. Cook Fish: Gently add the fish pieces to the pot and cook for 3-5 minutes, or until the fish is cooked through and flakes easily with a fork.

6. Add Bean Sprouts and Okra: Stir in bean sprouts and okra (if using) and cook for 1-2 minutes, until slightly softened.

7. Garnish: Stir in cilantro and Thai basil.

8. Serve: Ladle the soup into bowls and garnish with green onions and red chili (if using). Serve hot.

Nutritional Information (per serving, estimated):

* Calories: 250-300

* Protein: 30-35g

* Carbs: 15-20g

* Fat: 5-10g

4. Vegetarian Noodle Soup (Mi Chay)

Description: A flavorful vegetarian soup with tofu, mushrooms, and a variety of vegetables.

Yields: 4 servings

Prep Time: 20 minutes

Cook Time: 30 minutes

Ingredients:

* 8 cups vegetable broth (low-sodium preferred)

* 14 oz firm tofu, pressed and cubed

* 1 tablespoon soy sauce (low-sodium preferred)

* 1 tablespoon vegetable oil

* 1 onion, thinly sliced

* 2 cloves garlic, minced

* 1 inch ginger, minced

* 8 oz mixed mushrooms, sliced

* 1 carrot, thinly sliced

* 1 cup bok choy, chopped

* 1 cup broccoli florets

* 1/2 cup bamboo shoots, sliced

* 1/4 cup dried wood ear mushrooms, rehydrated and sliced

* 1 tablespoon vegetarian oyster sauce (optional)

* 1 teaspoon sesame oil

* 1/2 teaspoon white pepper

* 12 oz egg noodles or rice noodles

* 1/4 cup chopped cilantro

* 2 green onions, thinly sliced

Instructions:

1. Prepare Tofu: Toss the cubed tofu with soy sauce.

2. Sauté Aromatics: Heat vegetable oil in a large pot or Dutch oven over medium heat. Add onion, garlic, and ginger and sauté until softened, about 3-4 minutes.

3. Sauté Mushrooms: Add mushrooms and cook until softened, about 5-7 minutes.

4. Add Vegetables: Add carrot, bok choy, broccoli, bamboo shoots, and wood ear mushrooms to the pot. Cook for another 3-5 minutes.

5. Add Broth and Tofu: Pour in the vegetable broth and add the tofu. Bring to a simmer.

6. Seasoning: Stir in vegetarian oyster sauce (if using), sesame oil, and white pepper.

7. Cook Noodles: Cook noodles according to package directions. Drain and rinse with cold water.

8. Assemble Soup: Divide noodles among bowls. Ladle the soup over the noodles.

9. Garnish: Garnish with cilantro and green onions. Serve hot.

Nutritional Information (per serving, estimated):

* Calories: 300-350

* Protein: 15-20g

* Carbs: 40-45g

* Fat: 10-15g

5. Vietnamese Clear Noodle Soup with Pork (Hu Tieu)

Description: A light and flavorful soup with clear noodles, pork, and shrimp.

Yields: 4 servings

Prep Time: 20 minutes

Cook Time: 30 minutes

Ingredients:

* 8 cups pork broth (low-sodium preferred)

* 1 lb pork tenderloin, thinly sliced

* 8 oz shrimp, peeled and deveined

* 1 tablespoon fish sauce (low-sodium preferred)

* 1/2 teaspoon salt (or to taste)

* 1/4 teaspoon black pepper

* 1 tablespoon vegetable oil

* 2 cloves garlic, minced

* 1/2 cup dried shrimp, soaked in hot water for 15 minutes, drained

* 1 cup quail eggs, hard boiled and peeled

* 1 cup fish balls, sliced in half

* 1 cup bean sprouts

* 1 cup Chinese celery, chopped

* 1 lime, cut into wedges

* 12 oz clear noodles (tapioca noodles or mung bean noodles)

* 1/4 cup fried shallots

* 1/4 cup chopped cilantro

* 2 green onions, thinly sliced

Instructions:

1. Prepare Broth: In a large pot, bring pork broth to a boil. Add fish sauce, salt, and pepper.

2. Sauté Aromatics: Heat vegetable oil in a separate skillet over medium heat. Add garlic and sauté until softened, about 1-2 minutes. Add dried shrimp and sauté for another 2-3 minutes.

3. Add Aromatics to Broth: Add the sautéed garlic and dried shrimp to the pot with the broth.

4. Cook Pork and Shrimp: Gently add the pork and shrimp to the pot and cook for 3-5 minutes, or until the pork is cooked through and the shrimp turns pink.

5. Add Quail Eggs and Fish Balls: Add quail eggs and fish balls to the pot.

6. Cook Noodles: Cook clear noodles according to package directions. Drain and rinse with cold water.

7. Assemble Soup: Divide noodles among bowls. Top with pork, shrimp, quail eggs, fish balls, bean sprouts, and Chinese celery.

8. Ladle Broth: Ladle hot broth over the noodles and toppings.

9. Garnish: Garnish with fried shallots, cilantro, and green onions. Serve immediately with lime wedges.

Nutritional Information (per serving, estimated):

* Calories: 400-450

* Protein: 35-40g

* Carbs: 30-35g

* Fat: 15-20g

Serving Suggestions (General for all soups):

* Fresh Herbs: Always serve with a generous platter of fresh herbs like mint, basil, and cilantro.

* Lime Wedges: Essential for adding a bright, acidic touch.

* Chili Sauce: Offer a sugar-free chili sauce or sriracha for those who like heat.

* Bean Sprouts: Add a crunchy texture.

* Vegetable Platter: Consider adding a side platter of fresh vegetables like lettuce, cucumbers, and carrots.

Enjoy these healthy and flavorful Vietnamese soups! Remember to adjust the seasonings to your liking and use fresh, high-quality ingredients for the best results.