Chinese soups are known for being flavorful, comforting, and nutritious. With a wide variety of ingredients and cooking styles, choosing a healthy Chinese soup can be tricky. This article explores some of the most popular and healthy Chinese soup options.
What makes a Chinese soup healthy?
In general, a healthy Chinese soup contains lots of vegetables, lean protein, and broth made from bones and aromatics. The ingredients are minimally processed and the soups are low in saturated fat, sodium, and calories. Some characteristics of a nutritious Chinese soup include:
- Packed with vegetables – Chinese soups often contain a medley of vegetables like bok choy, napa cabbage, mushrooms, tomato, spinach, etc. This boosts the fiber, vitamin, and mineral content.
- Lean protein – Chicken, seafood, tofu, and eggs are lean, low-fat proteins commonly used. They provide sustenance without too much saturated fat.
- Bone broth – Simmering bones and connective tissue creates a mineral-rich, collagen-packed broth full of nutrients like calcium, phosphorus, and magnesium.
- Aromatics – Garlic, ginger, scallions, and herbs infuse the broth with flavor and health-promoting compounds without adding calories.
- Whole grains – Barley, noodles, rice, or quinoa increase the fiber content and makes the soup more filling.
- Low sodium – A healthy Chinese soup limits added salt and draws out flavors through long simmering times.
As long as the ingredients are high quality and minimally processed, Chinese soups can be incredibly nutritious. Avoid soups with lots of oil, thickening agents, MSG, or preservatives.
7 of the healthiest Chinese soups
Here are 7 highly nutritious and delicious Chinese soups to try:
1. Egg drop soup
This classic soup gets its name from strands of egg whisked into hot broth. Ingredients typically include:
- Chicken or vegetable broth
- Eggs
- Green onions
- Fresh ginger
- Salt and white pepper
The egg provides protein while the ginger adds anti-inflammatory compounds. Use a low-sodium broth and go easy on the added salt. You can also add mushrooms, carrots, or spinach to pack in extra nutrients.
2. Hot and sour soup
With a spicy, sour, and umami-rich flavor, this soup is a flavor bomb! It commonly contains:
- Shiitake mushrooms
- Bamboo shoots
- Toasted sesame oil
- Rice vinegar or Chinese black vinegar
- White pepper
- Tofu or meat
- Eggs
- Green onions
The medley of mushrooms, bamboo shoots, tofu, and greens gives this soup an antioxidant and fiber boost. The broth is laden with nutritious compounds extracted from the long-simmered ingredients.
3. Wonton soup
This soup gets added substance from wontons – small dumplings filled with pork and shrimp. Other ingredients include:
- Chicken or veggie broth
- Thin egg noodles
- Green onions
- Ginger
- Bok choy
Look for versions without too much added sodium or fat. The wontons provide lean protein while the noodles and veggies add fiber and vitamins. Light, healthy, and comforting!
4. Miso soup
This Japanese-style soup made with miso paste is light yet nutritious. It typically contains:
- Dashi stock
- Miso paste
- Tofu
- Seaweed
- Green onions
The broth gets loads of flavor from the fermented miso. Seaweed provides iodine, antioxidants, and minerals like iron, calcium, and potassium. Low calorie and highly satisfying.
5. Winter melon soup
True to its name, this soup highlights winter melon along with other ingredients like:
- Winter melon
- Carrots
- Dried scallops
- Ginger
- Chicken stock
Winter melon has a mild, slightly sweet flavor and is an excellent source of vitamin C and fiber. Paired with mineral-rich broth and scallops, this soup nourishes the body.
6. Tomato egg drop soup
Similar to egg drop soup but with the added nutrition of tomatoes. It’s made with:
- Chicken or vegetable stock
- Eggs
- Tomatoes
- Green onions
- Ginger
- Sesame oil
The lycopene-rich tomatoes provide antioxidants and enhance the color. Light, nourishing, and deeply satisfying. Add tofu or mushrooms for extra substance.
7. Buddhist Delight Soup
Despite its name, this “Buddhist” soup is usually made with a variety of vegetables and tofu or mock meats. Ingredients include:
- Vegetable broth
- Bamboo shoots
- Wood ear mushrooms
- Pea pods
- Baby corn
- Tofu or mock meat
Made without animal products, it’s packed with plant-based protein, fiber, and phytonutrients. Low calorie and nutrient dense.
Nutrition Comparison
Here is a nutritional comparison of some of the most popular Chinese soups:
| Soup | Calories | Protein | Carbs | Fiber | Sodium |
|---|---|---|---|---|---|
| Egg drop soup | 60 | 5g | 3g | 0g | 750mg |
| Hot and sour soup | 100 | 7g | 10g | 2g | 1000mg |
| Wonton soup | 120 | 10g | 11g | 1g | 980mg |
| Miso soup | 40 | 2g | 4g | 0g | 600mg |
| Winter melon soup | 100 | 3g | 12g | 2g | 350mg |
| Tomato egg drop | 80 | 5g | 6g | 1g | 650mg |
| Buddhist Delight | 60 | 5g | 10g | 2g | 400mg |
As shown, vegetable-based soups like miso and Buddhist Delight tend to be lowest in calories yet still deliver protein. Egg drop has the least fiber since it lacks veggies and grains. Sodium content varies greatly by recipe.
Health benefits of Chinese soup
Research shows Chinese soups provide the following health benefits:
- Immune support – Soups containing shiitake mushrooms, garlic, and ginger contain polysaccharides, allicin, and other compounds shown to boost immunity.
- Anti-inflammatory – The spices, teas, medicinal mushrooms, and vegetables have anti-inflammatory properties that may relieve joint pain or post-workout soreness.
- Gut health – Many ingredients like fermented miso, collagen-rich bone broth, and prebiotic vegetables support a healthy gut microbiome.
- Hydration – Hot soups contain plenty of water to keep you hydrated. The electrolytes help replenish what’s lost from sweat.
- Weight loss – Broth-based, veggie-packed soups are low in calories yet highly satiating. This promotes weight loss.
Enjoying Chinese soup regularly provides a dose of antioxidants, anti-inflammatory compounds, vitamins, minerals, prebiotics, electrolytes, protein, and fluids. All of this nourishes your cells and wards off disease.
Tips for choosing healthy Chinese soups
Follow these tips for picking the healthiest Chinese soups:
- Choose broth-based rather than cream-based soups
- Look for soups packed with vegetables
- Seek out bone broth for collagen and minerals
- Select whole grains like rice noodles or barley over refined carbs
- Avoid soups with lots of oil, salt, MSG, or thickeners like cornstarch
- Limit fried wontons or dumplings as garnishes
- Flavor soups with aromatics like garlic and ginger instead of salt
- Choose grass-fed, organic, or sustainable meats and seafood when possible
- Select low-sodium options or reduce added salt
Also, load up on extra vegetables, mushrooms, and greens to boost nutrition. Avoid soups that have been sitting under heat lamps for a long time, as this depletes nutrients and alters flavors. Overall, well-made Chinese soups that focus on whole food ingredients provide incredible nourishment.
Conclusion
Traditional Chinese soups can be incredibly healthy when made with care. Opt for broth-based soups packed with vegetables, lean proteins, whole grains, and aromatics. Some particularly nutritious choices are egg drop, miso, hot and sour, winter melon, wonton, and Buddhist Delight soups. Chinese soups provide antioxidants, anti-inflammatory activity, digestive support, hydration, and satiety. Choose soups with fresh ingredients and limit added sodium, oil, and refined carbs. With an abundance of vegetables and high quality protein, Chinese soups are deeply satisfying and nutritious.