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Oriental Stew

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Submitted by gdenny

Oriental Stew recipe

YIELD

6 servings

PREP

10 min

COOK

40 min

READY

50 min

Ingredients

5 1.2
1 1
EACH SCALLIONS, SPRING OR GREEN ONIONS
small, thinly sliced
2 2
CLOVES CLOVES GARLIC
peeled and minced
1 15
TABLESPOON ML GINGER ROOT
1 ½ 23
TABLESPOONS ML SOY SAUCE, TAMARI
3 3
EACH BOK CHOY
stalks *
1 1
EACH SWEET RED BELL PEPPERS
julienned, or other bell pepper
1 237
1 1
EACH CARROTS
shredded
1 237
CUP ML MUSHROOMS
sliced
½ 118
CUP ML GREEN PEAS
2 57.8
OUNCES ML/G SOBA NOODLES *
½ 226.8
POUND G TOFU
cut in 1/2" cubes
¼ 59
CUP ML WATERCRESS
leaves, or spinach

Directions

Place ½ cup of the vegetable stock in a Dutch oven or 3½ to 5 qt saucepan and bring to a boil.

Add onion, garlic, and gignger; simmer for 3 minutes. Stir in remaining stock and soy sauce. Cover pot and bring to a gentle boil. Add remaining ingredients.

Test for doneness:

Noodles should be softened; vegetables should remain crisp/tender. Timing - about 8 minutes. Top each serving with one of the garnishes.

GARNISH:

Blanched peapods, thin scallion slices, celery leaves, toasted sesame seeds, finely shredded lettuce or watercress leaves, Optional.

VARIATIONS:

Substitute 1 cup cooked brown rice for the buckwheat noodles ~ substitute or add other vegetables such as chopped green peppers, chopped water chestnut, chopped jicama root, shredded spinach, chopped celery, or bamboo shoots.

~ to shorten prep time, use only 2 vegetables- onion and peas ~ for a “hotter” soup, subst. ½ to 1 teaspoon dry crushed red pepper ~ stir in 1 teaspoon toasted Sesame Oil or ½ teaspoon Chinese hot oil just before serving ~ for additional protein and flavor, stir Egg Threads into soup just before serving

EGG THREADS:

In a small skillet, heat a little margarine. When it begins to bubble, add 1 egg beaten with a little cold water. Tilt the pan so the yolk mixture coats it in a thin layer, the thinner the better.

When the egg is lightly cooked, turn it out onto a cutting board. Slice it into very thin strips with a sharp knife. (makes about ⅓ cup)

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 307g (10.8 oz)
Amount per Serving
Calories 82 39% from fat
 % Daily Value *
Total Fat 4g 5%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 269mg 11%
Total Carbohydrate 2g 2%
Dietary Fiber 2g 9%
Sugars g
Protein 16g
Vitamin A 60% Vitamin C 67%
Calcium 30% Iron 9%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb
 

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