Healthy Manchow Soup Recipe
If you’re looking for a nutritious, and yet comforting soup, try this Healthy Manchow Soup Recipe! It is gluten, sugar, and dairy free.
Servings: 2 adults
Calories: 587kcal
Ingredients
- 4 tablespoon Ragi Flour
- 1 tablespoon sesame oil
- ½ tablespoon minced garlic
- ½ tablespoon minced ginger
- 1 medium spicy red chilli, finely chopped
- 6 - 7 coriander stalks, finely chopped (or celery stalk)
- 3 Cup vegetable stock
- ¼ Cup finely shredded cabbage
- ¼ Cup finely chopped capsicum
- ¼ Cup finely chopped carrot
- ¼ Cup finely chopped green beans
- 1 teaspoon light soy sauce
- 1 teaspoon rice vinegar
- ½ teaspoon white pepper
- Salt to taste
Ingredients For Quick Stock
- 4 Cup water
- 4 garlic cloves
- 4 - 5 cabbage leaves
- 2 - 3 mushrooms diced
- 1 small size carrot, diced
- 1 small size onion, diced
- Salt and Peppercorns
- 200 gram soba noodles
Instructions
- In a large pot, boil water. Add cabbage leaves, carrot, onion, garlic, mushroom salt, peppercorns, and start boiling. Simmer for 5 - 6 minutes.
- Add soba noodles and boil till al dente or just done.
- Transfer the boiled noodles to a colander. Use stock to make the soup.
- Rinse boiled noodles with cold water to stop the cooking process. Let them sit in a colander for 10 minutes to dry completely. Coat the noodles with a teaspoon of oil.
- Preheat air fryer at 170 degree celcius.
- Arrange noodles on a single layer in the air fryer basket. Air Fry for 10 – 15 minutes or till crisp and golden, shaking the basket two to three times during the process. Transfer the crispy noodles in a bowl to add as a garnish later.
- In a small bowl, mix ragi flour with ¼ cup stock to make a smooth slurry. Ensure there are no lumps. Set aside for later use.
- Heat oil in a stockpot or wok over medium heat.
- Add minced garlic, ginger, coriander stalks, and red chilies. Sauté for a minute until fragrant. This is the base of the soup.
- Pour in the vegetable stock prepared and bring it to a boil. Stir in the vegetables, soy sauce, vinegar, salt and pepper.
- Lower the heat and let the manchow soup simmer for 2 – 3 minutes.
- While the soup is simmering, slowly add the ragi slurry. Continuously stir the soup to avoid lump formation. Let the manchow soup simmer for 5 minutes over low heat or till it thickens and get a luscious consistency.
- Turn off the heat and add chopped spring onions, cubed paneer or silken tofu (optional) and coriander leaves.
- After serving, top each bowl of soup with air fried crispy noodles. Serve healthy manchow soup warm.
Video
Notes
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- Adjust spice levels – Reduce or increase chilies according to your preference.
- Protein boost – Add silken tofu, shredded chicken, or paneer cubes for protein.
- Fermented twist – Add a dash of fermented black bean paste for deeper umami flavour.
Nutrition
Calories: 587kcal | Carbohydrates: 117g | Protein: 20g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Sodium: 2443mg | Potassium: 909mg | Fiber: 5g | Sugar: 10g | Vitamin A: 9280IU | Vitamin C: 45mg | Calcium: 243mg | Iron: 5mg