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| Soups |
Vietnamese cuisine is renowned for its vibrant flavors and fresh ingredients, and its soups are no exception. This collection features 9 of the best Vietnamese soups you can easily recreate at home, focusing on healthy ingredients, no added sugars (except for optional honey or maple syrup), and a complete absence of soy products. We'll use naturally soy-free alternatives where necessary. Get ready to embark on a culinary adventure filled with aromatic broths, tender proteins, and satisfying noodles!
General Notes:
* Broth is Key: The quality of your broth significantly impacts the final flavor of your soup. Homemade broth is always preferable, but high-quality store-bought options (ensure they are soy-free) can be used. Look for broths made with bones for added nutrients and flavor.
* Fresh Herbs: Vietnamese cuisine relies heavily on fresh herbs. Don't skimp on them! Common herbs include cilantro, mint, Thai basil, and scallions.
* Noodles: Rice noodles are the standard choice for most Vietnamese soups. Choose the width and type based on the specific recipe.
* Soy-Free Alternatives: We'll be using coconut aminos as a soy-free alternative to soy sauce. Fish sauce (ensure it contains only fish, salt, and water) is also a common ingredient.
* Sweetener: Honey or Maple Syrup are the only sweeteners used in these recipes.
Recipe 1: Pho Bo (Beef Noodle Soup)
Estimated Nutritional Information (per serving): Calories: 450, Protein: 35g, Carbs: 40g, Fat: 15g
Ingredients:
* Broth:
* 8 cups beef broth (soy-free, preferably homemade)
* 1 large onion, charred
* 4-inch piece of ginger, charred
* 3 star anise
* 1 cinnamon stick
* 5 cloves
* 1 tbsp fish sauce (soy-free)
* 1 tbsp coconut aminos
* 1 tsp honey or maple syrup (optional)
* Salt to taste
* Beef:
* 1 lb beef sirloin or eye of round, thinly sliced
* Noodles:
* 8 oz dried rice noodles (banh pho), flat noodles
* Garnish:
* 1/2 cup thinly sliced white onion
* 1/2 cup chopped cilantro
* 1/4 cup chopped scallions
* 1/2 cup bean sprouts
* Lime wedges
* Sliced jalapenos (optional)
* Thai basil leaves
Instructions:
1. Prepare the Broth: Char the onion and ginger over an open flame or in a dry pan until slightly blackened. This adds a smoky depth to the broth.
2. In a large pot, combine the beef broth, charred onion, charred ginger, star anise, cinnamon stick, cloves, fish sauce, coconut aminos, and optional honey/maple syrup. Bring to a boil, then reduce heat and simmer for at least 1 hour, or up to 3 hours for a richer flavor.
3. Strain the broth through a fine-mesh sieve, discarding the solids. Season with salt to taste.
4. Prepare the Noodles: Cook the rice noodles according to package directions. Drain and rinse with cold water to prevent sticking.
5. Assemble the Soup: Divide the cooked noodles among bowls. Arrange the thinly sliced beef on top of the noodles.
6. Ladle the hot broth over the beef and noodles. The hot broth will cook the beef slightly.
7. Garnish with sliced white onion, cilantro, scallions, bean sprouts, lime wedges, jalapenos (if using), and Thai basil.
8. Serve immediately.
Recipe 2: Bun Bo Hue (Spicy Beef Noodle Soup)
Estimated Nutritional Information (per serving): Calories: 500, Protein: 40g, Carbs: 45g, Fat: 18g
Ingredients:
* Broth:
* 8 cups beef broth (soy-free, preferably homemade)
* 1 cup pork broth (soy-free, preferably homemade)
* 2 stalks lemongrass, bruised
* 1-inch piece of ginger, bruised
* 2 tbsp annatto oil (see instructions below)
* 1 tbsp fish sauce (soy-free)
* 1 tsp shrimp paste (mam ruoc) (optional, but authentic)
* 1 tbsp coconut aminos
* 1 tsp chili flakes (or more, to taste)
* Salt to taste
* Beef:
* 1 lb beef shank or brisket, cooked and sliced
* 1/2 lb Vietnamese ham (cha lua), sliced (ensure soy-free)
* Noodles:
* 8 oz thick rice noodles (bun bo hue)
* Garnish:
* 1/4 cup chopped cilantro
* 1/4 cup chopped scallions
* 1/2 cup shredded banana blossom (optional)
* Lime wedges
* Bean sprouts
* Mint leaves
Instructions:
1. Prepare Annatto Oil: Heat 1/2 cup of vegetable oil in a small saucepan over medium heat. Add 2 tablespoons of annatto seeds and cook for 5-7 minutes, or until the oil turns a deep red color. Strain the oil, discarding the seeds.
2. Prepare the Broth: In a large pot, combine the beef broth, pork broth, lemongrass, ginger, annatto oil, fish sauce, shrimp paste (if using), coconut aminos, and chili flakes. Bring to a boil, then reduce heat and simmer for at least 30 minutes.
3. Strain the broth and season with salt to taste.
4. Prepare the Noodles: Cook the thick rice noodles according to package directions. Drain and rinse.
5. Assemble the Soup: Divide the noodles among bowls. Top with sliced beef shank/brisket and Vietnamese ham.
6. Ladle the hot broth over the noodles and meat.
7. Garnish with cilantro, scallions, banana blossom (if using), lime wedges, bean sprouts, and mint leaves.
8. Serve immediately.
Recipe 3: Canh Chua (Sweet and Sour Fish Soup)
Estimated Nutritional Information (per serving): Calories: 300, Protein: 25g, Carbs: 30g, Fat: 10g
Ingredients:
* 6 cups fish broth (soy-free, or vegetable broth)
* 1 lb firm white fish (catfish, cod, or snapper), cut into chunks
* 1/2 cup pineapple chunks
* 1/2 cup tomato wedges
* 1/2 cup bean sprouts
* 1/4 cup okra, sliced
* 1/4 cup celery, sliced
* 2 tbsp tamarind paste
* 1 tbsp fish sauce (soy-free)
* 1 tbsp coconut aminos
* 1 tbsp sugar (optional, adjust to taste)
* 1/4 cup fried garlic (optional)
* 1/4 cup chopped cilantro
* 1/4 cup chopped scallions
* Thai basil leaves
* Rice (for serving)
Instructions:
1. In a pot, bring the fish broth to a boil.
2. Add the pineapple, tomatoes, okra, and celery. Simmer for 5 minutes.
3. Stir in the tamarind paste, fish sauce, coconut aminos, and optional sugar. Adjust the sweetness and sourness to your liking.
4. Gently add the fish chunks and bean sprouts. Cook until the fish is cooked through, about 3-5 minutes. Be careful not to overcook the fish.
5. Garnish with fried garlic (if using), cilantro, and scallions.
6. Serve hot with rice and Thai basil leaves.
Recipe 4: Mi Quang (Turmeric Noodle Soup)
Estimated Nutritional Information (per serving): Calories: 400, Protein: 30g, Carbs: 40g, Fat: 15g
Ingredients:
* 6 cups chicken broth (soy-free, preferably homemade)
* 1/2 lb pork belly, thinly sliced
* 1/2 lb shrimp, peeled and deveined
* 2 tbsp annatto oil (see instructions in Bun Bo Hue recipe)
* 1 tbsp turmeric powder
* 1 tbsp fish sauce (soy-free)
* 1 tbsp coconut aminos
* 1 tsp sugar (optional)
* 8 oz wide rice noodles (mi quang)
* 1/4 cup roasted peanuts, crushed
* 1/4 cup chopped cilantro
* 1/4 cup chopped scallions
* 1/2 cup bean sprouts
* 1/4 cup rice crackers (banh da)
* Lime wedges
* Hard boiled eggs, halved (optional)
Instructions:
1. Prepare the Broth: In a pot, heat the annatto oil over medium heat. Add the turmeric powder and cook for 1 minute, stirring constantly.
2. Add the chicken broth, fish sauce, coconut aminos, and optional sugar. Bring to a boil, then reduce heat and simmer for 15 minutes.
3. Cook the Pork and Shrimp: In a separate pan, cook the pork belly until crispy. Add the shrimp and cook until pink and cooked through.
4. Prepare the Noodles: Cook the wide rice noodles according to package directions. Drain and rinse.
5. Assemble the Soup: Divide the noodles among bowls. Top with the pork belly, shrimp, and hard-boiled egg (if using).
6. Ladle the broth over the noodles and meat. The broth should be just enough to coat the noodles, not soupy.
7. Garnish with roasted peanuts, cilantro, scallions, bean sprouts, and rice crackers.
8. Serve immediately with lime wedges.
Recipe 5: Hu Tieu (Pork and Seafood Noodle Soup)
Estimated Nutritional Information (per serving): Calories: 420, Protein: 32g, Carbs: 42g, Fat: 16g
Ingredients:
* 8 cups pork broth (soy-free, preferably homemade)
* 1/2 lb pork tenderloin, thinly sliced
* 1/2 lb shrimp, peeled and deveined
* 1/4 lb squid, cleaned and sliced into rings
* 1 tbsp fish sauce (soy-free)
* 1 tbsp coconut aminos
* 1 tsp sugar (optional)
* 8 oz tapioca noodles (hu tieu)
* 1/4 cup fried garlic
* 1/4 cup chopped cilantro
* 1/4 cup chopped scallions
* 1/2 cup bean sprouts
* Lettuce leaves
* Lime wedges
* Pickled chili (optional)
Instructions:
1. Prepare the Broth: In a pot, bring the pork broth to a boil. Add the fish sauce, coconut aminos, and optional sugar. Reduce heat and simmer for 15 minutes.
2. Cook the Pork and Seafood: In a separate pot, bring water to a boil. Cook the pork tenderloin until cooked through. Remove and set aside. Cook the shrimp and squid until pink and cooked through. Remove and set aside.
3. Prepare the Noodles: Cook the tapioca noodles according to package directions. Drain and rinse.
4. Assemble the Soup: Divide the noodles among bowls. Top with the pork tenderloin, shrimp, and squid.
5. Ladle the hot broth over the noodles and meat.
6. Garnish with fried garlic, cilantro, scallions, and bean sprouts. Serve with lettuce leaves, lime wedges, and pickled chili (if using).
Recipe 6: Banh Canh Cua (Crab Noodle Soup)
Estimated Nutritional Information (per serving): Calories: 480, Protein: 38g, Carbs: 45g, Fat: 18g
Ingredients:
* 8 cups chicken broth (soy-free, preferably homemade)
* 1 lb crab meat (fresh or frozen, thawed)
* 1/2 lb shrimp, peeled and deveined
* 2 tbsp annatto oil (see instructions in Bun Bo Hue recipe)
* 1 tbsp fish sauce (soy-free)
* 1 tbsp coconut aminos
* 1 tsp sugar (optional)
* 8 oz thick tapioca noodles (banh canh)
* 1/4 cup chopped cilantro
* 1/4 cup chopped scallions
* Black pepper
* Lime wedges
Instructions:
1. Prepare the Broth: In a pot, heat the annatto oil over medium heat. Add the chicken broth, fish sauce, coconut aminos, and optional sugar. Bring to a boil, then reduce heat and simmer for 15 minutes.
2. Add the crab meat and shrimp to the broth. Cook until the shrimp is pink and the crab meat is heated through.
3. Prepare the Noodles: Cook the thick tapioca noodles according to package directions. Drain and rinse.
4. Assemble the Soup: Divide the noodles among bowls. Ladle the broth with crab and shrimp over the noodles.
5. Garnish with cilantro, scallions, and black pepper.
6. Serve immediately with lime wedges.
Recipe 7: Ga Tan (Black Chicken Herbal Soup)
Estimated Nutritional Information (per serving): Calories: 350, Protein: 30g, Carbs: 15g, Fat: 18g
Ingredients:
* 1 whole black chicken (silkie chicken), about 2-3 lbs
* 8 cups water
* 1 oz dried Chinese herbs (dang gui, goji berries, red dates, etc. – ensure soy-free)
* 1-inch piece of ginger, sliced
* 1 tbsp fish sauce (soy-free)
* Salt to taste
Instructions:
1. Rinse the black chicken thoroughly.
2. In a large pot, combine the chicken, water, dried herbs, ginger, and fish sauce.
3. Bring to a boil, then reduce heat and simmer for at least 2 hours, or until the chicken is very tender.
4. Season with salt to taste.
5. Serve the soup hot, with the chicken and herbs. The chicken meat can be shredded.
Recipe 8: Sup Mang Tay (Asparagus Soup)
Estimated Nutritional Information (per serving): Calories: 200, Protein: 15g, Carbs: 20g, Fat: 8g
Ingredients:
* 6 cups chicken broth (soy-free, preferably homemade)
* 1 lb asparagus, trimmed and chopped
* 1/4 cup cooked chicken breast, shredded
* 2 tbsp cornstarch
* 1/4 cup water
* 1 egg, beaten
* 1/4 cup chopped cilantro
* Salt and pepper to taste
Instructions:
1. In a pot, bring the chicken broth to a boil.
2. Add the asparagus and simmer for 10 minutes, or until tender.
3. In a small bowl, whisk together the cornstarch and water to create a slurry.
4. Slowly pour the cornstarch slurry into the soup, stirring constantly, until the soup thickens slightly.
5. Slowly drizzle the beaten egg into the soup, stirring constantly, to create egg ribbons.
6. Add the shredded chicken breast and heat through.
7. Season with salt and pepper to taste.
8. Garnish with cilantro and serve hot.
Recipe 9: Chao Ga (Chicken Rice Porridge)
Estimated Nutritional Information (per serving): Calories: 380, Protein: 25g, Carbs: 50g, Fat: 10g
Ingredients:
* 1 whole chicken, about 3 lbs
* 1 cup rice
* 8 cups water
* 1-inch piece of ginger, sliced
* 1 tbsp fish sauce (soy-free)
* 1/4 cup chopped cilantro
* 1/4 cup chopped scallions
* 1/4 cup fried shallots
* Salt and pepper to taste
Instructions:
1. In a large pot, combine the chicken, rice, water, ginger, and fish sauce.
2. Bring to a boil, then reduce heat and simmer for at least 2 hours, or until the rice is very soft and the chicken is cooked through.
3. Remove the chicken from the pot and shred the meat. Discard the skin and bones.
4. Return the shredded chicken to the pot and stir to combine.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with cilantro, scallions, and fried shallots.
ENJOY!
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