Recipes · Taiwanese · Soups and Broths
Cuttlefish Thick Soup (Geng)
One serving has 201 kcal and 20 g protein, and at least a fifth of a woman's daily need of cobalamin (130%), riboflavin (93%), selenium (91%), copper (79%), phosphorus (64%) and vitamin A (45%). Ready in 25 minutes.
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- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (510 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free, Low carb
- Contains: egg, gluten, sesame, shellfish, soy, sulphite
Ingredients
- 100 g Cuttlefish, raw
- 300 g Water
- 40 g Bamboo shoots, canned
- 20 g Carrots, raw
- 12 g Cornstarch
- 6 g Soy sauce
- 8 g Vinegar, balsamic
- 1 g White pepper
- 3 g Cilantro, fresh
- 2 g Sesame oil
- 0.8 g Salt
- 2 g Sugar
- 15 g Eggs, whole, raw
Method
- Bring the water to a boil, add the bamboo shoot and carrot, and simmer 5 minutes.
- Add the sliced cuttlefish and simmer 2-3 minutes until just opaque and cooked through.
- Season with the soy sauce, black vinegar (balsamic vinegar stands in), sugar and salt, then stir in the cornstarch mixed with a little water and simmer, stirring, until the soup thickens.
- Drizzle in the beaten egg in a thin stream while stirring, to form egg ribbons.
- Finish with the white pepper and sesame oil, and scatter with the cilantro.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 201 kcal | 10% |
| Carbohydrates | 19.5 g | |
| Water | 461 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 19.7 g | 41% |
| Tryptophan | 0.22 g | |
| Threonine | 0.86 g | |
| Isoleucine | 0.87 g | |
| Leucine | 1.4 g | |
| Lysine | 1.4 g | |
| Methionine | 0.44 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.74 g | |
| Tyrosine | 0.62 g | |
| Valine | 0.9 g | |
| Histidine | 0.39 g | |
| Fat | 4.4 g | |
| Monounsaturated | 1.4 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0.07 g | |
| Eicosapentaenoic Acid (EPA) | 0.04 g | |
| Omega-6 | 1.2 g | |
| Saturated | 0.93 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 168 mg | |
| Calcium | 126 mg | 13% |
| Copper | 0.71 mg | 79% |
| Iron | 6.9 mg | 38% |
| Magnesium | 46.3 mg | 15% |
| Manganese | 0.34 mg | 19% |
| Phosphorus | 450 mg | 64% |
| Potassium | 523 mg | 11% |
| Selenium | 50.1 µg | 91% |
| Sodium | 1,066 mg | |
| Zinc | 2.4 mg | 29% |
| Thiamin (vitamin B1) | 0.04 mg | 4% |
| Riboflavin (vitamin B2) | 1 mg | 93% |
| Niacin (vitamin B3) | 1.6 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.86 mg | 17% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 30.9 µg | 8% |
| Cobalamin (vitamin B12) | 3.1 µg | 130% |
| Choline | 47.4 mg | 11% |
| Vitamin A | 315 µg | 45% |
| Vitamin C | 7.9 mg | 11% |
| Vitamin D (D2 + D3) | 12.3 IU | 2% |
| Vitamin E | 0.64 mg | 4% |
| Vitamin K | 12.3 µg | 14% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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