Sup Mang Tay Chay

Sup Mang Tay Chay is a comforting Vietnamese soup featuring fresh green asparagus and a medley of vegetables, all simmered in a fragrant vegetable broth. This dairy-free dish is both nourishing and light, perfect for any time of the year.

Ingredients

• Vegetable broth - 500 ml
• Asparagus - 150 g, trimmed and cut into 4 cm pieces
• Carrot - 1 medium, julienned
• Mushrooms (shiitake or button) - 100 g, sliced
• Firm tofu - 100 g, cubed
• Garlic - 2 cloves, minced
• Onion - 1 small, sliced
• Ginger - 1 cm piece, minced
• Soy sauce - 1 tablespoon
• Lime juice - 1 tablespoon
• Fresh cilantro - a handful, for garnish
• Black pepper - to taste
• Salt - to taste
• Sesame oil - 1 teaspoon

Steps

1. In a large pot, heat the sesame oil over medium heat. Add the sliced onion, garlic, and ginger, sautéing for about 2-3 minutes until fragrant.
2. Add the vegetable broth to the pot and bring it to a boil.
3. Once boiling, add the julienned carrot and cook for 5 minutes.
4. Next, add the sliced mushrooms and asparagus pieces. Cook for an additional 5 minutes until the vegetables are tender.
5. Stir in the cubed tofu, soy sauce, and lime juice. Let it simmer for another 3-5 minutes to heat the tofu through.
6. Season with salt and black pepper to taste.
7. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 180
• Protein: 12 g
• Carbs: 15 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins and minerals from the fresh vegetables.
• Low in calories while providing a good source of plant-based protein.

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