Hot and Sour Soup
This Hot and Sour Soup provides 12g protein and 138 calories per serving—a low-calorie, hydrating option that works as a volume filler or starter course. Batch-preps 6 servings on the stovetop, letting you maintain hydration and micronutrient intake during cuts without blowing calorie targets. Use this between heavier meals to manage hunger while preserving your macro allocation.
Ingredients
- •Low Sodium Chicken Broth(1920g)
- •Mushrooms, Shiitake(227g)
- •Bamboo Shoots, Canned, Drained
- •Vinegar, Rice(60g)
- •Soy Sauce, Low Sodium(60g)
- •Ginger, Fresh Root(10g)
- •Chili garlic sauce(5g)
- •Cornstarch(60g)
- •Egg, Whole, Large
- •Tofu, Firm(227g)
- •Green Onion (Scallion)
- •Sesame Oil, Toasted(5g)
- •Kosher salt and white pepper (or black pepper)
Instructions
- 1Set aside ¼ cup of the chicken or vegetable broth for later use.
- 2Add the remaining 7 ¾ cups chicken or vegetable broth, mushrooms, bamboo shoots (if using), rice wine vinegar, soy sauce, ginger and chili garlic sauce to a large stock pot, and stir to combine. Heat over medium-high heat until the soup reaches a simmer.
- 3While the soup is heating, whisk together the ¼ cup of broth (that you had set aside) and cornstarch in a small bowl until completely smooth. Once the soup has reached a simmer, stir in the cornstarch mixture and stir for 1 minute or so until the soup has thickened.
- 4Continue stirring the soup in a circular motion, then drizzle in the eggs in a thin stream (while still stirring the soup) to create egg ribbons. Stir in the tofu, half of the green onions, and sesame oil. Then season the soup with salt and a pinch* of white pepper (or black pepper) to taste. If you’d like a more “sour” soup, feel free to add in another tablespoon or two of rice wine vinegar as well. Or if you’d like a spicier soup, add in more chili garlic sauce.
- 5Serve immediately, garnished with the extra green onions.
Nutrition — Per Serving
138
calories
12g
protein
4g
fat
- Carbohydrates
- 14g
- Saturated fat
- 0.6g
- Sodium
- 797 mg
- Dietary fiber
- 2.0g
6 servings per batch · ~429g each
Macro data sourced from USDA FoodData Central
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How much protein does Hot and Sour Soup have per serving?
Each serving provides 12g of protein and only 138 calories, with 4g fat and 14g carbs. This is an extremely low-calorie soup that works well as a side or starter without significant macro contribution.
How long does Hot and Sour Soup take to prep?
Quick prep time on the stovetop with 6 servings makes this efficient for batch cooking a broth-based meal that stores well throughout the week.
Is Hot and Sour Soup good for fat loss?
At 138 calories and 12g protein per serving, this soup is ideal as a volume food for fat loss phases, allowing you to eat a large, filling portion while staying well within calorie targets. It pairs well alongside higher-protein mains.
