your finger in the water and wet the edges of the wrapper. Seal into a triangle, removing as much air as possible from the dumpling. Make sure edges are secured. Wet the corners and fold in like an envelope, pressing to seal. Repeat with remaining wonton wrappers and filling.
Meanwhile, bring a large stockpot filled with salted water to a boil over high heat. Gently lower the filled wontons into the water and reduce the heat to medium; cook, stirring gently, until wontons have floated to the surface and are translucent, 2 to 3 minutes. Using a slotted spoon, carefully transfer wontons to the hot broth (reheat the broth over low heat, if necessary).
To serve, ladle 4 wontons in each of 4 soup bowls. Ladle equal portions of broth and vegetables over the wontons. Serve at once.
{PER SERVING} Calories 231 • Protein 16g • Total Fat 6g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 30g • Dietary Fiber 4g • Sodium 854mg
Tibetan Vegetable Soup
You can experiment using different combinations of vegetables in this light yet hearty soup, delicious with Chinese Corn Flour Flatbread ( page 6 ) or pita bread. For added punch, stir in a teaspoon of Chinese chili paste.
MAKES 4 SERVINGS
2 tablespoons canola oil
1 ⁄ 2 cup finely chopped onion
1 tablespoon finely chopped fresh ginger
3 large cloves garlic, finely chopped
1 ⁄ 4 cup all-purpose flour
4 cups low-sodium vegetable broth
3 cups water
8 ounces extra-firm tofu, drained, cut into 1 ⁄ 2 -inch cubes
1 cup chopped fresh cauliflower florets
1 medium tomato (about 6 ounces), chopped
4 scallions, white and green parts, thinly sliced
1 ⁄ 2 cup chopped carrots
1 ⁄ 4 cup chopped celery
1 to 2 tablespoons reduced-sodium soy sauce
Salt and freshly ground black pepper, to taste
1 ⁄ 4 cup chopped fresh cilantro (optional)
1 tablespoon toasted (dark) sesame oil
1 teaspoon Chinese chili paste, or to taste (optional)
In a medium stockpot, heat the oil over medium heat. Add the onion, ginger, and garlic and cook, stirring constantly, 1 minute. Add the flour and cook, stirring constantly, until lightly browned, 3 to 5 minutes. Gradually add the broth and water, whisking constantly to maintain a smooth consistency. Add the tofu, cauliflower, tomato, scallions, carrots, celery, soy sauce, salt, and pepper and bring to a boil over medium-high heat, stirring often. Reduce the heat and simmer, partially covered, until vegetables are tender, about 10 minutes, stirring occasionally. Stir in the cilantro (if using), sesame oil, and chili paste (if using), and serve hot.
{PER SERVING} Calories 254 • Protein 19g • Total Fat 13g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 18g • Dietary Fiber 7g • Sodium 698mg
• MEAL-IN-A-BOWL SOUPS, STEWS, AND CONGEES •
Fresh Arrowroot Soup with Corn, Lentils, and Red Beans
This nourishing and mildly sweet soup is often fed to children. A fresh arrowroot looks like a small onion with a large stem, only without the layers—they are generally abundant in Asian markets throughout the winter months. Canned red beans (not to be confused with cans of sweetened red beans/paste), also known as adzuki beans, are available in Asian markets; red kidney beans or pinto beans can replace them in a pinch.
MAKES 6 SERVINGS
1 tablespoon canola oil
1 cup chopped onion
1 ⁄ 4 cup chopped carrot
4 cups low-sodium vegetable broth
4 cups water
1 (16-ounce) can red beans (adzuki), rinsed and drained
12 ounces fresh arrowroot (about 3 medium), peeled and coarsely chopped
1 1 ⁄ 2 cups frozen yellow corn
1 ⁄ 2 cup dried lentils, rinsed and picked over
1 teaspoon chopped fresh orange peel or 1 ⁄ 2 teaspoon dried
1 ⁄ 2 teaspoon salt, or to taste
Freshly ground black pepper, to taste
2 scallions, green parts only, thinly sliced
Soy sauce and toasted (dark) sesame oil, to serve (optional)
In a medium stockpot, heat the oil over medium heat. Add the onion and carrot and cook, stirring, until softened, about 3
Meanwhile, bring a large stockpot filled with salted water to a boil over high heat. Gently lower the filled wontons into the water and reduce the heat to medium; cook, stirring gently, until wontons have floated to the surface and are translucent, 2 to 3 minutes. Using a slotted spoon, carefully transfer wontons to the hot broth (reheat the broth over low heat, if necessary).
To serve, ladle 4 wontons in each of 4 soup bowls. Ladle equal portions of broth and vegetables over the wontons. Serve at once.
{PER SERVING} Calories 231 • Protein 16g • Total Fat 6g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 30g • Dietary Fiber 4g • Sodium 854mg
Tibetan Vegetable Soup
You can experiment using different combinations of vegetables in this light yet hearty soup, delicious with Chinese Corn Flour Flatbread ( page 6 ) or pita bread. For added punch, stir in a teaspoon of Chinese chili paste.
MAKES 4 SERVINGS
2 tablespoons canola oil
1 ⁄ 2 cup finely chopped onion
1 tablespoon finely chopped fresh ginger
3 large cloves garlic, finely chopped
1 ⁄ 4 cup all-purpose flour
4 cups low-sodium vegetable broth
3 cups water
8 ounces extra-firm tofu, drained, cut into 1 ⁄ 2 -inch cubes
1 cup chopped fresh cauliflower florets
1 medium tomato (about 6 ounces), chopped
4 scallions, white and green parts, thinly sliced
1 ⁄ 2 cup chopped carrots
1 ⁄ 4 cup chopped celery
1 to 2 tablespoons reduced-sodium soy sauce
Salt and freshly ground black pepper, to taste
1 ⁄ 4 cup chopped fresh cilantro (optional)
1 tablespoon toasted (dark) sesame oil
1 teaspoon Chinese chili paste, or to taste (optional)
In a medium stockpot, heat the oil over medium heat. Add the onion, ginger, and garlic and cook, stirring constantly, 1 minute. Add the flour and cook, stirring constantly, until lightly browned, 3 to 5 minutes. Gradually add the broth and water, whisking constantly to maintain a smooth consistency. Add the tofu, cauliflower, tomato, scallions, carrots, celery, soy sauce, salt, and pepper and bring to a boil over medium-high heat, stirring often. Reduce the heat and simmer, partially covered, until vegetables are tender, about 10 minutes, stirring occasionally. Stir in the cilantro (if using), sesame oil, and chili paste (if using), and serve hot.
{PER SERVING} Calories 254 • Protein 19g • Total Fat 13g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 18g • Dietary Fiber 7g • Sodium 698mg
• MEAL-IN-A-BOWL SOUPS, STEWS, AND CONGEES •
Fresh Arrowroot Soup with Corn, Lentils, and Red Beans
This nourishing and mildly sweet soup is often fed to children. A fresh arrowroot looks like a small onion with a large stem, only without the layers—they are generally abundant in Asian markets throughout the winter months. Canned red beans (not to be confused with cans of sweetened red beans/paste), also known as adzuki beans, are available in Asian markets; red kidney beans or pinto beans can replace them in a pinch.
MAKES 6 SERVINGS
1 tablespoon canola oil
1 cup chopped onion
1 ⁄ 4 cup chopped carrot
4 cups low-sodium vegetable broth
4 cups water
1 (16-ounce) can red beans (adzuki), rinsed and drained
12 ounces fresh arrowroot (about 3 medium), peeled and coarsely chopped
1 1 ⁄ 2 cups frozen yellow corn
1 ⁄ 2 cup dried lentils, rinsed and picked over
1 teaspoon chopped fresh orange peel or 1 ⁄ 2 teaspoon dried
1 ⁄ 2 teaspoon salt, or to taste
Freshly ground black pepper, to taste
2 scallions, green parts only, thinly sliced
Soy sauce and toasted (dark) sesame oil, to serve (optional)
In a medium stockpot, heat the oil over medium heat. Add the onion and carrot and cook, stirring, until softened, about 3
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