Recipes · Vietnamese · Soups and Broths
Canh Khổ Qua (Stuffed Bitter Melon Soup)
One serving has 356 kcal and 21 g protein, and at least a fifth of a woman's daily need of vitamin C (172%), thiamin (78%), selenium (52%), zinc (46%), niacin (42%) and riboflavin (41%). Ready in 55 minutes.
- Preparation: 25 min
- Cooking: 30 min
- Makes: 1 serving (487 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: celery, fish, pork, poultry
Ingredients
- 150 g Bitter melon, raw
- 100 g Pork, ground, raw
- 3 g Wood ear mushrooms, dried
- 10 g Glass noodles, dry
- 8 g Shallots, raw
- 8 g Fish sauce
- 0.3 g Black pepper
- 200 g Chicken broth
- 8 g Scallions, raw
Method
- Soak the wood ear mushroom and glass noodles in warm water until soft, then chop both finely.
- Halve the bitter melon lengthwise and scoop out the seeds and pith to leave a hollow shell.
- Mix the ground pork with the mushroom, noodles, shallot, half the fish sauce and the pepper, then pack the mixture into the bitter melon halves.
- Bring the broth to a boil, then gently lower in the stuffed bitter melon and simmer 20-25 minutes until the pork is cooked through and the melon is tender.
- Season with the remaining fish sauce, ladle into bowls, top with scallion and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 356 kcal | 17% |
| Carbohydrates | 19.6 g | |
| Water | 419 mL | |
| Fiber | 6.9 g | 23% |
| Protein | 20.7 g | 43% |
| Tryptophan | 0.22 g | |
| Threonine | 0.79 g | |
| Isoleucine | 0.81 g | |
| Leucine | 1.4 g | |
| Lysine | 1.5 g | |
| Methionine | 0.45 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.69 g | |
| Tyrosine | 0.6 g | |
| Valine | 0.93 g | |
| Histidine | 0.68 g | |
| Fat | 21.9 g | |
| Monounsaturated | 9.5 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 7.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 76 mg | |
| Calcium | 71.3 mg | 7% |
| Copper | 0.16 mg | 18% |
| Iron | 2.4 mg | 13% |
| Magnesium | 67.1 mg | 22% |
| Manganese | 0.34 mg | 19% |
| Phosphorus | 247 mg | 35% |
| Potassium | 866 mg | 18% |
| Selenium | 28.7 µg | 52% |
| Sodium | 1,438 mg | |
| Zinc | 3.7 mg | 46% |
| Thiamin (vitamin B1) | 0.86 mg | 78% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 5.8 mg | 42% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 126 µg | 32% |
| Cobalamin (vitamin B12) | 0.78 µg | 33% |
| Choline | 13.8 mg | 3% |
| Vitamin A | 42.4 µg | 6% |
| Vitamin C | 129 mg | 172% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.14 mg | 1% |
| Vitamin K | 17.1 µg | 19% |
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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