Recipes · Chinese · Soups and Broths
Hulatang (Henan Spicy Peppery Soup)
One serving has 480 kcal and 30 g protein, and at least a fifth of a woman's daily need of manganese (58%), copper (48%), selenium (38%), phosphorus (33%), calcium (29%) and fiber (26%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (442 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free, High protein
- Contains: celery, gluten, peanut, sesame, soy, sulphite
Ingredients
- 25 g Vital wheat gluten
- 5 g Wood ear mushrooms, dried
- 15 g Peanuts, raw
- 30 g Tofu, firm
- 20 g Glass noodles, dry
- 3 g White pepper
- 10 g Vinegar, balsamic
- 8 g Soy sauce
- 15 g Cornstarch
- 300 g Vegetable broth
- 3 g Sesame oil
- 3 g Chilies, dried red
- 5 g Vegetable oil
Method
- Knead the vital wheat gluten with a little water into a firm dough, then simmer in water for 15 minutes until it firms up into chewy seitan; slice into thin strips.
- Soak the wood ear mushroom until soft, then slice; soak the glass noodles until pliable.
- Bring the vegetable broth to a simmer, add the seitan strips, wood ear mushroom, tofu, peanuts and glass noodles, and simmer for 8-10 minutes.
- Stir the cornstarch with a little water and stir into the pot; the soup should turn quite thick, almost gravy-like.
- Season generously with the white pepper, vinegar and soy sauce; this soup is meant to taste distinctly peppery and sour.
- Heat the vegetable oil with the dried chilies briefly to make a quick chili oil, drizzle over the soup along with the sesame oil, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 480 kcal | 23% |
| Carbohydrates | 50.3 g | |
| Water | 337 mL | |
| Fiber | 7.6 g | 26% |
| Protein | 30.4 g | 63% |
| Tryptophan | 0.12 g | |
| Threonine | 0.4 g | |
| Isoleucine | 0.43 g | |
| Leucine | 0.74 g | |
| Lysine | 0.45 g | |
| Methionine | 0.12 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.5 g | |
| Tyrosine | 0.4 g | |
| Valine | 0.47 g | |
| Histidine | 0.25 g | |
| Fat | 19 g | |
| Monounsaturated | 6.7 g | |
| Polyunsaturated | 8.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.7 g | |
| Saturated | 2.7 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 0 mg | |
| Calcium | 291 mg | 29% |
| Copper | 0.43 mg | 48% |
| Iron | 4.6 mg | 25% |
| Magnesium | 69.5 mg | 22% |
| Manganese | 1 mg | 58% |
| Phosphorus | 230 mg | 33% |
| Potassium | 403 mg | 9% |
| Selenium | 20.6 µg | 38% |
| Sodium | 1,352 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 3 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.58 mg | 12% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 50 µg | 12% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 31.5 mg | 7% |
| Vitamin A | 75.7 µg | 11% |
| Vitamin C | 2.8 mg | 4% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 14.9 µg | 17% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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