alive logo

Wonton Soup


    Wonton Soup

    There are a few bonuses to making your own wonton soup. First of all, you can assure healthy ingredients go into the dumplings. Plus, it’s surprisingly easy and you don’t have to settle for an overly salty, flavourless broth. Here, star anise provides unexpected sparkle while oyster mushrooms add umami depth. If you like heat, you can spike the broth with chili garlic sauce. Look for organic shrimp, which is a more sustainable choice than imported crustaceans. The wonton parcels freeze really well if you want to prepare them in advance.


    1/2 lb (225 g) shrimp, finely diced
    2 green onions, finely diced, green and white parts
    1 carrot, finely diced
    2 Tbsp (30 mL) sesame oil
    3 Tbsp (45 mL) sodium-reduced soy sauce
    2 tsp (10 mL) grated ginger plus 4 slices
    Dash cayenne
    32 wonton wrappers
    3 cups (750 mL) no sodium-added chicken broth
    2 whole star anise
    1/4 tsp (1 mL) white pepper
    2 baby bok choy, quartered
    1 cup (250 mL) oyster mushrooms, sliced
    Fresh cilantro and chives

    In large bowl, combine shrimp, green onion, carrot, 1 Tbsp (15 mL) sesame oil, 2 Tbsp (30 mL) soy sauce, grated ginger, and cayenne.

    Place 1 tsp (5 mL) shrimp filling in centre of a wonton wrapper. Wet your finger, run it along edges of wrapper, and fold into a triangle. Starting at the top of the triangle, run your fingers along sides of wrapper to seal. Try to get all the air out of each wonton before it’s fully sealed. Wet two bottom points of triangle and pull together to seal. Repeat with remaining filling and wrappers.

    Place broth, 1 Tbsp (15ml) soy sauce, 1 Tbsp (15ml) sesame oil, star anise, white pepper, and ginger slices in large saucepan with 3 cups (750 mL) water. Bring to a boil and simmer over low heat for 15 minutes until fragrant. Discard ginger and star anise. Increase heat to medium and drop wontons into simmering stock. Once they rise to the surface, cook for 1 additional minute. Add bok choy and oyster mushrooms; simmer for 1 minute or until greens are wilted.

    Divide wontons, broth, and vegetables among serving bowls and garnish with cilantro and chives.

    Serves 6.

    Each serving contains:
    182 calories; 13 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 23 g carbohydrates; 2 g fibre; 458 mg sodium

    Source: "Healthy Chinese Food," alive #348, October 2011


    Wonton Soup




    SEE MORE »
    Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.