Recipes · Laotian · Soups and Broths
Keng No Mai (Bamboo Shoot and Dill Soup)
One serving has 74 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (38%), pyridoxine (35%), copper (32%) and vitamin C (30%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (583 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: fish
Ingredients
- 120 g Bamboo shoots, canned
- 60 g Eggplant, raw
- 350 g Water
- 10 g Dill, fresh
- 10 g Fish sauce
- 8 g Garlic, raw
- 5 g Chili peppers, red, raw
- 20 g Shallots, raw
Method
- Drain the bamboo shoots and slice thinly along with the eggplant and shallot.
- Bring the water to a boil, add the bamboo shoots and simmer for 10 minutes to soften their sharp edge.
- Add the eggplant, shallot, garlic and sliced chili and simmer for 8-10 minutes until the vegetables are tender.
- Stir in the fish sauce and simmer for 2 more minutes.
- Remove from the heat, stir in the fresh dill, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 73.9 kcal | 3% |
| Carbohydrates | 14.9 g | |
| Water | 559 mL | |
| Fiber | 4.6 g | 15% |
| Protein | 4.6 g | 10% |
| Tryptophan | 0.04 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.16 g | |
| Leucine | 0.23 g | |
| Lysine | 0.21 g | |
| Methionine | 0.04 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.14 g | |
| Tyrosine | 0.05 g | |
| Valine | 0.18 g | |
| Histidine | 0.07 g | |
| Fat | 0.78 g | |
| Monounsaturated | 0.11 g | |
| Polyunsaturated | 0.31 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.26 g | |
| Saturated | 0.15 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 73.2 mg | 7% |
| Copper | 0.29 mg | 32% |
| Iron | 1.7 mg | 9% |
| Magnesium | 47 mg | 15% |
| Manganese | 0.68 mg | 38% |
| Phosphorus | 78.1 mg | 11% |
| Potassium | 451 mg | 10% |
| Selenium | 3.1 µg | 6% |
| Sodium | 819 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 1.1 mg | 8% |
| Pantothenic acid (vitamin B5) | 0.45 mg | 9% |
| Pyridoxine (vitamin B6) | 0.46 mg | 35% |
| Folate (vitamin B9) | 45.1 µg | 11% |
| Cobalamin (vitamin B12) | 0.05 µg | 2% |
| Choline | 10.1 mg | 2% |
| Vitamin A | 43.2 µg | 6% |
| Vitamin C | 22.5 mg | 30% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.98 mg | 7% |
| Vitamin K | 3.1 µg | 3% |
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.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.