Madeleine Hull
Hot and sour soup is a popular dish in Sichuan cuisine, with similar versions found in the Henan province near Beijing. The soup typically includes ingredients such as mushrooms, bamboo shoots, and tofu, and is flavoured with spices and vinegar. While this soup is traditionally high in carbohydrates, several keto-friendly recipes are available that reduce the carb content without sacrificing taste. These recipes typically involve substituting or omitting certain ingredients and using keto-friendly thickeners.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Sugar | Low |
| Starch | Low |
| Calories | Low |
| Protein | High |
| Gluten | Gluten-free |
| Thickening Agent | Keto-friendly |
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What You'll Learn
Keto-friendly thickening agents
Hot and sour soup is traditionally thickened with starch. However, as this contains a lot of carbohydrates, it is not suitable for those on a keto diet.
There are several alternative thickening agents that can be used to make keto-friendly hot and sour soup:
Konjac flour
Also known as glucomannan powder, this is a strong thickening agent derived from the konjac plant root. It has zero net carbs and is ideal for thickening gravies, sauces, soups, and other hot dishes. It does not thicken soups instantly, so it should be added sparingly, with around 1/8th to 1/2 a teaspoon at a time.
Xanthan gum
This is a popular low-carb thickening agent with zero net carbs. It is commonly used in gluten-free baking to help baked goods thicken and rise. However, some people find that it creates a slimy texture in soups and does not reheat well. It should be used sparingly, with around a quarter to half a teaspoon at a time.
Guar gum
This is another thickening agent with zero net carbs. It is best used in cold applications such as ice cream or smoothies, where it acts as an emulsifier to prevent separation.
Gelatin
Gelatin is a thickening agent that can be used in desserts, sauces, and soups. It is most frequently dissolved in water and added to recipes, and it takes time to thicken or set.
Pureeing
Some keto cooks simply allow their soup to simmer until it thickens, without adding any additional thickening agents. This can be an effective method, although it may require patience.
Ground flaxseed
Ground flaxseed, or flaxseed meal, works as a binding agent in keto-friendly recipes. It is a good source of omega-3 fatty acids and antioxidants and can help lower cholesterol and aid weight loss.
Cauliflower
Cauliflower can be used as a thickening agent in soups and stews. To use this method, boil a head of cauliflower florets in broth, then transfer to a food processor and blend until smooth.
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Nutritional information
Hot and sour soup is a popular dish in Sichuan cuisine, with similar versions found in Henan province and its cuisine. Typically, the soup is made with ingredients that give it a spicy and sour taste. The spice comes from red and white pepper, and the sourness comes from vinegar. Other common ingredients include mushrooms, bamboo shoots, tofu, and chicken.
When eating out, it can be challenging to determine the nutritional content of hot and sour soup, as the amount of each ingredient used can vary. Restaurant versions of the soup often contain added sugar, starch, and other additives that may not align with the ketogenic diet. Therefore, it is advisable to make the soup at home to ensure it complies with the keto diet.
Several recipes for keto-friendly hot and sour soup are available online. One recipe suggests using chicken, onion, ginger, bamboo shoots, and a keto-friendly thickening agent. This recipe has 3.3g net carbs, 8.5g fat, 14.7g protein, and 157 calories per serving (315 ml).
Another recipe includes avocado oil, chili oil, mushrooms, tofu cubes, scallions, ginger, garlic, chicken broth, vinegar, tamari sauce, black pepper, and red pepper flakes. This version offers a good source of protein and is gluten-free, using tamari sauce instead of soy sauce.
A third recipe includes chicken, olive oil, mushrooms, green onions, garlic, ginger, chicken broth, bamboo shoots, chili garlic sauce, rice vinegar, soy sauce, and sesame oil. This recipe provides approximately 483 calories, 26.3g fat, 4.0g total carbs, 1.1g fiber, 1.2g sugar, and 54.5g protein per serving (330 ml).
When preparing hot and sour soup at home, it is essential to use fresh, high-quality ingredients to ensure the soup is nutritious and aligns with the ketogenic diet.
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Gluten-free alternatives
Hot and sour soup is a classic Chinese dish that can be made keto-friendly and gluten-free. While traditional recipes often include starch, cornstarch, or flour, there are gluten-free alternatives to thicken the soup while keeping the carb count low.
One popular gluten-free and keto-friendly thickening agent is xanthan gum. However, some people dislike the slimy texture it creates, so adding only a small amount or using alternative thickeners like konjac flour or arrowroot powder is recommended. For those intolerant of corn, tapioca or rice flour can be used as a thickening agent.
Gluten-free soy sauce or tamari can be used instead of regular soy sauce, and coconut aminos is another gluten-free option. To add some spice, dried red chili peppers or red pepper flakes can be included. For a chewier texture, mushrooms such as shiitake, wood ear, white button, or baby bellas can be added.
Ingredients:
- 5 cups of water
- 1 extra large carrot or 2 small carrots, minced
- 1 large celery stick or 2 small celery sticks, minced
- 2 cups of spinach leaves, minced
- 1 red pepper, diced
- 3-4 green onions, diced
- 2 cups of gluten-free noodles (e.g., Thai Kitchen rice noodles)
- 3/4 cup of VH Asian Five Spice sauce
- 1-2 tablespoons of chili sauce (optional)
- 1-2 McCormick all-vegetable bouillon (vegetable, chicken, or beef)
- 2 tablespoons of vinegar
- Salt and white pepper to taste
- Keto-friendly thickening agent (optional)
Directions:
- Put all the ingredients, except the thickening agent, in a large pot, bring to a boil, and then cook on medium heat for about 20 minutes.
- If using a thickening agent, add it to the soup and stir until the desired consistency is reached.
- Serve the soup immediately, garnished with sliced green onion.
This recipe is gluten-free, keto-friendly, and packed with familiar Asian flavors. It is a tasty and healthy option, perfect for a comforting meal during the colder months.
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Low-carb ingredients
Hot and sour soup is a classic Chinese dish that can be made keto-friendly by using low-carb ingredients. Here are some suggestions for low-carb ingredients that can be used to make a delicious and satisfying keto hot and sour soup:
Meat and Proteins:
Use chicken, especially fattier parts with the skin, as boiling chicken breasts can make them dry and rubbery. You can also use chicken drums, or chicken broth for added flavour. Other options include shredded chicken, ground chicken, thinly sliced pork tenderloin or shoulder, or cooked and diced steak. If you prefer a vegetarian option, use extra firm tofu for added protein and texture.
Vegetables:
Mushrooms are a great addition, especially shiitake mushrooms. If using dried shiitake mushrooms, rehydrate them in boiling water for 30 minutes before slicing. You can also use fresh mushrooms, simply clean and slice them. Bamboo shoots are another vegetable option, which can be found in jars or cans at well-sorted supermarkets or Asian grocery stores.
Seasonings:
Use garlic chilli sauce, soy sauce, sesame oil, ginger paste, and rice wine vinegar for that signature hot and sour taste. You can adjust the heat level by adding more or less chilli. For a sour kick, add more vinegar.
Thickeners:
Traditionally, hot and sour soup is thickened with starch. However, to keep the carb count lower, you can omit starch or use a keto-friendly thickener like xanthan gum, adding it slowly to avoid clumps. Some people find that xanthan gum creates a slimy texture, so an alternative is to use konjac flour, starting with a small amount and adding more as needed.
Optional Add-Ins:
You can add beaten eggs to the soup to create egg ribbons. Green onions are also a great garnish, adding some freshness to the dish. For a more filling meal, serve the soup with cauliflower rice or keto egg roll meatballs on the side.
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Restaurant version vs homemade
The ketogenic diet is a low-carbohydrate method of eating. While there are keto recipes for hot and sour soup, the standard soup served in Chinese restaurants is not keto-friendly. This is because it contains a lot of sugar, starch, and other questionable additives.
However, there are keto-friendly alternatives to the restaurant version. These recipes are rich, tasty, and full of familiar Asian flavors without the added carbs. The base of the soup is chicken broth, and the soup typically includes ingredients such as mushrooms, bamboo shoots, tofu, and chicken.
One recipe recommends using avocado oil, chili oil, mushrooms, tofu cubes, scallions, ginger, and garlic. Another recipe suggests using olive oil, sliced mushrooms, green onions, garlic, and ginger. The chicken broth is then added, along with bamboo shoots, chili garlic sauce, rice vinegar, soy sauce, and sesame oil.
Some recipes suggest using xanthan gum as a low-carb thickener, but this can create a slimy texture. Other alternatives include konjac flour or simply leaving the soup unthickened.
Preparing the soup at home allows for control over the ingredients and ensures that the dish is keto-friendly. It is a tasty, low-carb version of a favorite Asian-inspired soup.
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Frequently asked questions
Yes, you can eat hot and sour soup on a keto diet, but it is recommended to make it at home as restaurant-bought soup may contain unnecessary sugar, starch and additives that can kick you out of ketosis.
You can use chicken broth, garlic chilli sauce, soy sauce, ginger paste, rice wine vinegar, tofu, mushrooms, green onions, bamboo shoots and sesame oil. To thicken the soup, you can use a keto-friendly thickening agent such as xanthan gum or konjac flour.
Here is a simple recipe for keto hot and sour soup:
- Add avocado oil, chilli oil, mushrooms, tofu cubes, scallions, ginger and garlic to a pot and cook for 5 minutes.
- Add warm chicken broth, vinegar, tamari sauce, black pepper and red pepper flakes.
- Bring to a boil, reduce the heat and simmer for 10 minutes.
- Whisk the soup in a circular motion and drizzle in the eggs to create egg ribbons.
