Craving a quick, healthy, and flavourful meal? Look no further than this simple Tofu Gai Lan soup, a vibrant and delicious dish inspired by Asian cuisine. This recipe is perfect for a weeknight dinner when you're short on time but still want something satisfying and nutritious. The combination of tender tofu, crisp gai lan (Chinese broccoli), and a savory broth creates a symphony of textures and tastes, making it a truly delightful culinary experience. This soup is packed with protein and essential vitamins, offering a guilt-free indulgence that will leave you feeling energized and refreshed.
Forget complicated recipes and lengthy prep times; this Tofu Gai Lan soup is surprisingly easy to make. The straightforward instructions and readily available ingredients make it accessible to even novice cooks. Ready to create this delicious and healthy meal in minutes? Let's dive into the step-by-step guide below!
Tools Needed
- Large pot
Ingredients
- Sesame oil: 1 tablespoon
- Grated ginger: 1 tablespoon
- Chopped scallions: a couple
- Vegetable stock or water: 4 cups
- Shitaki mushrooms (or button/Bella)
- Gai lan stems
- Thai chili: 1 (or more, to taste)
- Gai lan leaves
- Firm or extra-firm tofu
- Cilantro
- Scallions
Step-by-Step Instructions
Step 1. Sauté Aromatics and Create Broth
- In a large pot over medium-low heat, add sesame oil, grated ginger, and chopped scallions. Sauté for about a minute until fragrant.
- Add 4 cups of vegetable stock (or water) and bring to a boil.
Step 2. Cook Gai Lan Stems and Mushrooms
- Add shitaki mushrooms (or substitute) and gai lan stems. Boil for about 5 minutes.
Step 3. Add Tofu, Leaves, and Chili (Optional)
- Add Thai chili (if desired) and gai lan leaves. Tear gai lan leaves by hand (if using regular, not baby gai lan).
- Add tofu cubes (about 1-inch wide). Boil for 2-3 minutes (or skip cooking if using soft tofu; add just before turning off the heat).
Step 4. Finish and Garnish
- Turn off the heat. Garnish with more scallions and cilantro.
Read more: Chinese Wonton Soup: Thousand-Li Fragrance Recipe
Tips
- Feel free to adjust the amount of Thai chili to your preferred spice level.
- If using baby gai lan, you don't need to break the leaves apart.
- Soft tofu can be added at the very end without cooking.
Nutrition
- Calories: 200-300
- Fat: 10-15g
- Carbs: 20-25g
- Protein: 15-20g
FAQs
1. Can I substitute the tofu?
Yes! Firm or extra-firm tofu works best to maintain its texture in the soup. You could also use chicken or shrimp for a different protein.
2. What if I don't have gai lan?
Other leafy greens like bok choy, spinach, or even broccoli can be used as a substitute. The cooking time may need slight adjustment depending on the vegetable's tenderness.
This quick and easy Tofu Gai Lan soup is a perfect example of how healthy and delicious food can be effortlessly prepared. Enjoy the vibrant flavors and satisfying textures of this Asian-inspired dish any night of the week. We hope you enjoy this recipe and encourage you to experiment with different seasonings and additions to make it your own!