Asian-Inspired Soups & Stews
By Nava Atlas
Winter soups and stews often come to mind as bowlfuls of beans, grains, roots, and tubers. Without a doubt, these kinds of thick mélanges can be supremely warming on chilly winter days. Though skewing more to vegetables than to carbs, the Asian-inspired soups and stews presented here can be just as warming and comforting.
Some of the ingredient lists in these recipes may look a little long. Though these soups may seem more offbeat than the usual winter fare at first glance, there are few ingredients you couldn't find in natural foods stores or well-stocked supermarkets.
Substantial enough to be a meal's centerpiece, yet light enough to serve as a first course (or leave room for seconds), these soups might become the most crave-worthy part of your cold-weather rotation. Fear not—there's usually nothing more to do than add items to the soup pot in a certain order. And most of these cook up relatively quickly where soups and stews are concerned—30 minutes at best, an hour tops. That's a flash in the pan (or more accurately, the soup pot) compared with, for example, a chili or barley soup that need plenty of time to simmer. .
Hot and Sour Vegetable Soup
(Serves 6)
1 Tablespoon vegetable oil
2 teaspoons dark sesame oil
1 medium-large onion, quartered and thinly sliced
2-3 cloves garlic, minced
One 14.5-ounce can diced tomatoes
1 cup fresh shiitake mushrooms, sliced
5 cups water, divided
¼ teaspoon black pepper or lemon pepper
3-4 stalks bok choy, stems sliced, and leaves chopped
1 cup snow peas, cut into 1-inch pieces
One 15-ounce can baby corn with liquid
3-5 Tablespoons rice vinegar, to taste
Chili oil, sriracha, or cayenne pepper, to taste
2 Tablespoons reduced-sodium soy sauce
8 ounces extra-firm tofu, drained and diced
2-3 scallions, thinly sliced
2 Tablespoons cornstarch or arrowroot
Cilantro leaves, as desired
In a soup pot, heat both oils over low heat. Add the onions and sauté until translucent. Add the garlic and continue to sauté until both are golden.
Add tomatoes, shiitakes, 4 3/4 cups water, and pepper. Bring to a slow boil, then lower the heat and simmer gently with the cover ajar for 5 minutes.
Add the remaining ingredients except the cornstarch and cilantro. Taste frequently as you add the vinegar, hot seasoning, and soy sauce.
Dissolve the cornstarch in ¼ cup water. Slowly drizzle into the soup while stirring. Simmer over very low heat for 2 minutes. If the soup is too dense, add another cup or so of water.
Remove from the heat and serve at once. Garnish each serving with cilantro.
| Total calories per serving: 160 | Fat: 7 grams |
| Carbohydrates: 16 grams | Protein: 9 grams |
| Sodium: 356 milligrams | Fiber: 5 grams |
Miso Soup with Winter Vegetables
(Serves 6)
1 Tablespoon olive oil
2 medium onions, quartered and sliced
4 potatoes or 2 sweet potatoes, peeled and diced
1½ cups shredded green cabbage, preferably napa
1 large celery stalk, cut into matchsticks
1 large carrot, peeled and cut into matchsticks
1 cup peeled, diced daikon, turnip, or parsnip
One 32-ounce carton low-sodium vegetable broth
2 cups water
8 ounces soft tofu, blotted and cut into small dice
1-2 teaspoons grated fresh or bottled ginger
¼ cup dry red wine or sherry, optional
2 rounded Tablespoons miso, any variety
Freshly ground pepper, to taste
In a soup pot, heat the oil over medium-low heat. Add the onions and sauté until golden; about 8 minutes
Next, add the potatoes, cabbage, celery, carrots, and daikon. Add the broth and water, then stir in the tofu, ginger, and optional wine. Bring to a slow boil, then lower the heat and simmer gently with the cover ajar for 20 minutes, or until the vegetables are tender but not overdone. Remove from the heat.
Dissolve the miso in just enough water to make it smooth and pourable. Stir it into the soup, then taste; repeat the process to add more if you'd like. Season with plenty of pepper and serve at once.
Cook's Note: Any variety of miso works in this soup—hatcho, mugi, shiro, or chickpea miso. The latter is soy-free, allowing anyone with soy sensitivity to finally enjoy miso soup!
If you prefer a lower-sodium recipe, you can replace the commercial broth with a homemade broth with no salt added.
| Total calories per serving: 187 | Fat: 3 grams |
| Carbohydrates: 33 grams | Protein: 5 grams |
| Sodium: 358 milligrams | Fiber: 5 grams |
Thai-Flavored Vegetable Stew
(Serves 6 or more)
4 ounces thin rice noodles (vermicelli)
1 Tablespoon vegetable oil
1 medium onion, quartered and thinly sliced
3 cloves garlic, minced
3 cups bite-sized broccoli florets
3 cups bite-sized cauliflower florets
2 cups slender green beans, trimmed and halved
1 large red bell pepper, cut into narrow 2-inch strips
1-2 fresh chili peppers, seeded and minced
1 cup water
Cook the noodles according to package directions until al dente. Drain, then rinse briefly with cool water and cut into shorter lengths. Set aside until needed.
In a soup pot, heat the oil over medium-low heat. Add the onions and sauté until translucent. Add the garlic and continue to sauténtil both are golden.
Layer the broccoli, cauliflower, green beans, bell pepper, and chili peppers in the pot without stirring them in. Pour in the water. Bring to a rapid simmer (you'll hear it rather than see it), then lower the heat. Cover and cook for 8-10 minutes, or until all the vegetables are tender-crisp.
Coconut-Peanut Sauce
½ cup natural smooth or crunchy peanut butter
¾ cup light coconut milk
Juice of 1 lime
2 Tablespoons reduced-sodium soy sauce or tamari
2 teaspoons grated fresh or bottled ginger
1 teaspoon sriracha or other hot sauce, to taste
2 teaspoons agave
Meanwhile, prepare the sauce. Combine the ingredients in a small mixing bowl and whisk together until completely blended. If the peanut butter is very dense, you might need to use a food processor or blender.
Add the peanut sauce to the soup pot once the vegetables are tender-crisp to your liking. Stir everything together well. Bring to a gentle simmer and cook for 5 minutes longer, uncovered, or until the sauce has enveloped the vegetables. Add a little more water if needed.
Garnishes (use any or all)
Chopped peanuts
Sliced scallions
Cilantro leaves
To serve, place some of the noodles in the bottom of each serving bowl and ladle the stew over them. Garnish with peanuts, scallions, and/or cilantro.
| Total calories per serving: 317 | Fat: 17 grams |
| Carbohydrates: 35 grams | Protein: 9 grams |
| Sodium: 337 milligrams | Fiber: 5 grams |
Tofu & Soba Noodle Soup
(Serves 6)
One 8-ounce package soba (buckwheat) noodles
One 32-ounce carton low-sodium vegetable broth
8-10 shiitake mushroom caps, stemmed and sliced
2 Tablespoons reduced-sodium soy sauce or tamari
1 Tablespoon rice vinegar
2 teaspoons organic granulated sugar
2-3 teaspoons grated fresh or bottled ginger
3 scallions, thinly sliced
8 ounces soft or firm tofu
5 ounces baby spinach or other baby greens
1 cup chopped baby bok choy, tatsoi, or mizuna
Freshly ground pepper to taste
Break the noodles in half and in a large saucepan, cook them according to the package directions, until al dente. Drain and rinse briefly with cool water.
Meanwhile, in a soup pot, combine the broth, mushrooms, soy sauce, vinegar, sugar, and ginger. Bring to a slow boil, then lower the heat and simmer gently with the cover ajar for 10 minutes.
Stir in the scallions, tofu, spinach, and bok choy or other Chinese greens. Cover and cook until the spinach is wilted but still bright green, about 3 minutes.
Stir in the noodles. Add about 2 cups water, or enough to give the soup a dense but not overly crowded consistency. Season with pepper to taste. Heat through and serve at once.
Cook's Note: If you prefer a lower-sodium recipe, you can replace the commercial broth with a homemade broth with no salt added.
| Total calories per serving: 188 | Fat: 2 grams |
| Carbohydrates: 33 grams | Protein: 9 grams |
| Sodium: 320 milligrams | Fiber: 3 grams |
Vietnamese 'Beef'—Noodle Soup
(Serves 6)
3-4 ounces bean thread noodles or fine rice noodles
1 Tablespoon vegetable oil
3-4 cloves garlic, minced
1 shallot, minced
6 cups water
2 vegetable low-sodium bouillon cubes
2 Tablespoons reduced-sodium soy sauce or tamari
2 teaspoons grated fresh or bottled ginger
1 teaspoon five-spice powder, optional
8-10 ounces seitan or plant-based 'beef,' thinly sliced
1 heaping cup fresh mung bean sprouts
4 scallions, thinly sliced
¼ cup fresh cilantro leaves
2 teaspoons lime juice, or more to taste
Freshly ground pepper to taste
Thinly sliced lime sections for garnish
Sriracha or other hot sauce for serving
Cook the noodles according to package directions until al dente, then drain. Rinse briefly with cool water, then cut into shorter lengths. Set aside until needed.
Meanwhile, heat the oil in a soup pot. Add the garlic and shallots and sauté over medium-low heat until both are golden; about 8 minutes.
Add the water, bouillon cubes, soy sauce, ginger, five-spice powder (if using), and seitan. Bring to a slow boil, then lower the heat and simmer gently with the cover ajar for 10 minutes.
Next, add the bean sprouts, half of the scallions, and half of the cilantro. Season with lime juice, pepper, and if desired, some additional soy sauce. Simmer for 3 minutes longer, then remove from the heat.
Serve at once. Garnish the top of each serving with a thin wedge or two of lime, along with the remaining bean sprouts, scallions, and cilantro. Pass around the sriracha for everyone to spice up their soup as they wish.
Cook's Note: If you prefer a lower-sodium recipe, you can replace the commercial seitan with homemade seitan made without added salt or soy sauce.
| Total calories per serving: 239 | Fat: 7 grams |
| Carbohydrates: 41 grams | Protein: 4 grams |
| Sodium: 162 milligrams | Fiber: 2 grams |
Kimchi Soup
(Serves 6-8)
One 14-ounce tub extra-firm tofu
1 Tablespoon toasted sesame oil or vegetable oil
1 medium onion, finely chopped
3-4 cloves garlic, minced
4 cups green cabbage (preferably napa), sliced
6-8 ounces mushrooms, stemmed and sliced
2 teaspoons grated fresh or bottled ginger
1 teaspoon gochugaru (Korean pepper flakes)
6 cups water, plus more as needed
2 low-sodium vegetable bouillon cubes
2 Tablespoons reduced-sodium soy sauce
One 14.5-ounce can fire-roasted diced tomatoes
4 stalks bok choy or 1 medium baby bok choy, sliced
1 Tablespoon gochujang (Korean pepper paste)
1 cup vegan kimchi (mild or medium)
2 scallions, thinly sliced, plus more for garnish
\u2153 cup fresh cilantro leaves, plus more for garnish
Hot cooked rice for serving, optional
Cut the tofu into 6 slabs crosswise and blot between layers of clean tea towel or paper towel (or, if you have a tofu press, use it ahead of time). Cut the slabs into dice.
In a soup pot, heat the oil. Add the onion and sauté over medium heat until translucent. Add the garlic and continue to sauté until the onion is golden.
Add the cabbage, mushrooms, ginger, gochugaru, water, bouillon cubes, soy sauce, and tomatoes. Bring to a slow boil, then turn down the heat and simmer gently until the cabbage and mushrooms are wilted, about 5 minutes.
Add the reserved tofu along with the bok choy, gochujang, kimchi, and scallions. The broth will likely be a bit crowded, so add 1 to 2 cups of water, or as needed. Continue to cook over low heat for 5 minutes or so, just until everything is piping hot.
Remove from the heat. Stir in the cilantro. Serve at once, garnishing each serving with a little extra scallion and cilantro. If serving with rice, add a small amount to bowl as well.
Cook's Note: Gochugaru and gochujang are essential to the character of this soup, and you may be pleasantly surprised to find them in the Asian foods section of well-stocked supermarkets. If not, Asian groceries and online sources are a sure bet.
| Total calories per serving: 180 | Fat: 9 grams |
| Carbohydrates: 14 grams | Protein: 15 grams |
| Sodium: 490 milligrams | Fiber: 4 grams |
Nava Atlas is the author of many cookbooks, most recently, the revised and updated edition of Vegetariana (now completely vegan) and the forthcoming fifth edition of Vegan Soups and Stews for All Seasons, now featuring gorgeous photography by Hannah Kaminsky. Visit Nava at theveganatlas.com and LiteraryLadiesGuide.com
