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Thursday, April 21, 2016

Vegetable Pho

This is a meatless version of the popular Vietnamese pho, a hearty beef-based noodle dish. To add meat, substitute paper-thin slices of top sirloin for the tofu. Serve with an assortment of fresh garnishes such as cilantro, sliced green onions, sliced chilies, bean sprouts and lime wedges.

By Irene Fong and The Test Kitchen
Source: Canadian Living Magazine: March 2012
Prep time 25 minutes
Total time 25 minutes
Portion size 4

2 tsp (10 mL) vegetable oil
1/2 onion, thinly sliced
3/4 tsp (4 mL) five-spice powder
1 cup (250 mL) thinly sliced stemmed shiitake mushrooms
2 tsp (10 mL) grated fresh ginger
1/4 tsp (1 mL) salt
1 pkg (900 mL) sodium-reduced vegetable broth
1 carrot, julienned
8 oz (227 g) baby bok choy, quartered
2 tsp (10 mL) lime juice
12 oz (340 g) rice noodles
5-1/2 oz (156 g) extra-firm tofu, thinly sliced
1 pinch hot pepper flakes, (optional)

In saucepan, heat oil over medium-high heat; cook onion and five-spice powder, stirring occasionally, until softened, about 3 minutes. Add mushrooms, ginger and salt; cook

for 2 minutes.

Add broth and 1-1/2 cups water; bring to boil. Reduce heat and simmer for 5 minutes.

Add carrot, bok choy and lime juice; cook until bok choy is slightly softened, about 1 minute.

Meanwhile, in pot of boiling water, cook noodles according to package directions; drain and rinse under cold water.

Divide among 4 large soup bowls. Top with tofu. Ladle hot broth and vegetables over top. Sprinkle with hot pepper flakes (if using).

Nutritional Information Per serving: about
cal 421 pro 10g total fat 6g sat. fat 1g 
carb 80g dietary fibre 5g sugar 4g chol 0mg 
sodium 771mg potassium 500mg   
% RDI:
calcium 14 iron 15 vit A 63 vit C 35 
folate 22

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