Today, people have been advised to mind what they eat and are looking to keep healthy by eating nutritious food and avoiding all things that could be harmful to their health. This brings us to today’s question, is wonton soup healthy?
We are going to try and answer this question as best as possible by tackling the following questions:
- What is wonton soup?
- What are the benefits of wonton soup?
- What are the recipes for preparing wonton soup?
What Is Wonton Soup?
Wonton is a type of dumpling which is very common in Chinese cuisine. It is also referred to as wuntun or wantan. It is a soup that is made with wonton as the main ingredient. Wontons are made using eggs, salt, flour, water and filling of either pork, green onions, garlic, shrimp or spices.
The wonton is prepared by first taking a square piece of dough which is made from flour, salt, eggs and water, and placing it on the palm of your hand. The filling is then added at the center of the wrap and then the edges are compressed together using your fingers.
The edges can be made to stick together by dipping your fingers in water and the wetting the edges to dissolve any excess flour. Air is also compressed out of the dumpling to prevent it from rupturing during cooking due to a rise in internal pressure while cooking.
The shape of the wonton will vary from one region to another. There are some Chinese restaurants that will prepare the wonton from scratch once the customer requests for them. You can still purchase frozen wonton from supermarkets or get them in bulk at the market. These are not usually cooked and you will have to cook the wontons when you get home before you can eat them.
You can choose to deep fry your wonton but the most common style of cooking wonton is boiling them and serving them in soup.
Nutritional Value of Wonton Soup
The following is a breakdown of the nutritional value of wonton soup. This information will give you a clearer image of what you are consuming when you choose to eat wonton soup.
One cup of wonton soup will contain seventy one calories. The calorie breakdown of the seventy one is as follows:
- Proteins- nineteen calories
- Fat- five calories
- Carbohydrates- forty seven calories
The Fat Content of Wonton Soup
One cup of wonton soup will contain about 0.6 grams of fat. Most of these fats are heart healthy. Only one gram per every ten grams is made up of unhealthy fats. It is advised that one consume more unsaturated fats as compared to saturated fats for a healthy balance. That said, wonton soup contains fats in a ratio of five to one of unsaturated fats to saturated fats.
Protein Content in Wonton Soup
There are about 4.6 grams of protein in one cup of wonton soup. This makes up about nine percent of the recommended protein intake for one person. Wonton soup prepared using animal stock usually contain all the six amino acids your body requires and is, therefore, said to be complete in proteins.
Vegetarian wonton soup, on the other hand, contains fewer proteins compared to the animal stock version of the soup as most plant proteins are not complete proteins. The only special case is when one uses soy as it contains all the amino acids.
Carbohydrate Content in Wonton Soup
One cup of wonton soup has 11.7 grams of carbohydrates; 10.6 grams of starch and 0.8 grams of sugar.
The two carbohydrates easily break down in the body and thus can cause a lot of fluctuation in the blood sugar level. The remaining percentage is made up of complex carbohydrates which are much healthier.
The ratio of bad carbohydrates compared to carbohydrates is really high which makes them kind of unhealthy. This is especially bad news to those who are on a low carbohydrate diet because it means that they should steer clear of this scrumptious dish or eat it very little of it.
Vitamin and Mineral Content in Wonton Soup
One serving of wonton soup can provide you with up to eight percent of the total amount of vitamin B you require in a day, 6% of the total amount of niacin your body requires as well as huge percent of other vitamins our body requires such as vitamin B12, vitamin K, thiamin, pantothenic acid as well as riboflavin.
This soup is also very rich in sodium and it provides it in amounts that are within the recommended for people who have a high risk of getting heart diseases. This is great news as it means anyone can enjoy this delectable treat no matter their age, health status or gender.
Recipes for Making Delicious Wonton Soup Dishes
Here are two sample recipes for making wonton soup which you may start with:
- Two tablespoons of vegetable oil.
- One tablespoon of fresh ginger, peeled and chopped.
- Two liters of turkey broth.
- One tablespoon of garlic, minced.
- A quarter cup of green onions, sliced.
- Place a large pot on the heat and add the oil. Ensure that you set the heat to medium.
- Add the ginger and garlic into the heated oil and stir for about two minutes until they are cooked.
- Add the turkey broth and the green onions into the pot and bring to a boil.
- Once the mixture has boiled, lower the heat and allow it to simmer for at least half an hour.
- Wanton soup dumpling
- One pound of chopped cooked turkey breast.
- Two tablespoons of minced garlic.
- A half a cup of green onions, sliced.
- One tablespoon of fresh ginger, peeled and chopped.
- Two whipped eggs.
- Three tablespoons of soy sauce.
- One teaspoon of sesame oil.
- One teaspoon of rice wine vinegar.
- Wonton skins, thirty squares.
- One teaspoon of crushed red pepper flakes.
- Put the turkey breast in a food processor and mince it.
- Take a large bowl and mix the turkey, ginger, garlic, onions, soy sauce, eggs, vinegar, pepper and sesame oil.
- Have a bowl of water on your working space for moistening the wraps.
- Remove a few wonton skins while keeping the rest wrapped in plastic wrap to keep them moist.
- Stuff each wonton wrap with a teaspoon of the turkey mix.
- Dip your fingers in the water and use them to moisten the edges of the wrap to close in the turkey stuffing.
- Paste the opposing edges of the wrap together, by pressing them together with your fingers to seal the wonton. The opposing corners of the wrap should overlap to properly seal the wrap.
- Repeat the process for all the dumplings until they are all stuffed then set them aside for the next step of cooking.
The final step
- Two cups of thinly sliced bok choy.
- One cup of bamboo shoots, sliced.
- One cup of shiitake mushrooms, sliced.
- Mix the previously prepared soup base, bamboo shoots, the bok choy, and mushrooms.
- Cook the mix for about three minutes.
- Add wontons to the soup making sure that they do not stick to each other.
- Once the wontons start rising to the top, turn off the heat as the soup is ready.
- Serve the soup while it’s still warm.
- Ten pound of baby bok choy.
- One cup of pork, minced.
- A pinch of white pepper.
- A half a teaspoon of salt.
- Two and a half tablespoons of sesame oil.
- One packet wonton wraps.
- One tablespoon of soy sauce, seasoned.
- One tablespoon of Shaoxing wine.
- Six cups of chicken stock.
- One scallion.
- One tablespoon of unseasoned sesame oil.
- Wash all the vegetables thoroughly.
- Take a large pot of water and place it on heat until the water boils.
- Place the clean vegetables in the water and allow them to stay in the water until they are wilted.
- Drain the vegetables and rinse them in cold water.
- Take a bunch of vegetables and squeeze as much water out of them as possible.
- Chop these vegetables very finely or you could just put them in a food processor and let it do the job for you.
- Add the chopped vegetables, sesame oil, pork, soy sauce, white pepper, wine and salt in a bowl.
- Mix all these ingredients together until they form a paste-like mixture.
- Place some water in a small bowl and then remove the wonton wrappers from their packaging a few at a time.
- Place a little more than a teaspoon of the filling in the middle of one wonton wrap.
- Wet your fingers in the bowl of water and use them to wet the edges of the wrap to make them stickier.
- Bring two opposite ends together and press them using your fingers until they stick. Bring the remaining two corners together overlapping the first two corners and press them together so they stick.
- Do this for all dumplings until all the filling is finished. You can place the wontons in a baking tin and cover them with a plastic and place them in the freezer to use them on a later date.
- You should heat the chicken stock and leave it to simmer then add the sesame oil, salt, and white pepper.
- Place water in a large pot and boil it then add the wontons one at a time to prevent them from sticking to each other. Leave them to cook until they start floating then carefully remove them from the water.
- Place the wontons in the soup you prepared and serve while warm.
So, as to the question “Is wonton soup healthy?” the answer is, yes, it is.
This dish is delicious and very easy to make and thus can be made at any time even if you are tired or you are very busy. The recipes for wonton soup that we have given you are great and provide a nutritious meal which you can warm when you come home late from work or during those lazy cold days when you are at home.
The nutrients that a bowl of wonton soup carries is so much more than servings of many other dishes will give you.
It is important to remember that although this food has great nutritional values, you should always remember to eat moderate amounts of it to avoid consuming too much carbohydrate and unhealthy fats.
If you have never tried wonton soup then you should prepare yourself this incredibly delicious dish immediately and enjoy the nutritional benefits from it. Find a step by step instruction of making wonton soup here https://www.youtube.com/watch?v=d0OJSFXgNps .