Chinese · side
Tomato Egg Drop Soup
Video by Souped Up Recipes on YouTube · Open on YouTube
- Vegetarian with a swap for the chicken stock
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Egg. Check labels on stock, sauces and spice mixes.
A light, quick soup with about 8 g of protein a bowl from the eggs, for under 180 kcal. It uses just 2 teaspoons of oil and a teaspoon of sugar for two bowls.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Dice the tomato, grate the garlic and finely chop the ginger and spring onion whites. Beat the eggs well and mix the cornstarch with 1½ tbsp of stock. 1:51
- Heat the oil in a pot and fry the garlic, ginger and spring onion whites until fragrant, then add the tomato and cook for about a minute until it turns saucy. 2:09
- Season with the sugar and salt, pour in the stock and bring to a boil. 2:34
- Stir in the cornstarch slurry and keep stirring for under a minute until the soup thickens slightly. 3:00
- Keep stirring the soup while you slowly pour in the beaten egg so it sets into thin, silky strands. Taste, then serve sprinkled with the spring onion greens. 3:06
Tip. Serve alongside a stir-fry and rice, as the cook does. Use salt-reduced stock and taste before adding salt; add minced meat or tofu slices with the tomato to make it more filling.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 30%
- Protein 19%
- Fat 51%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
One serve has about 62% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High30%
16 µg a serve, mostly from eggs (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High28%
0.4 g a serve, mostly from oil (92%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 High23%
0.6 µg a serve, mostly from eggs (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K Source19%
23 µg a serve, mostly from spring onion whites (68%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A Source11%
99 µg a serve, mostly from eggs (75%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E Source11%
1.6 mg a serve, mostly from oil (49%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C Source10%
8.8 mg a serve, mostly from tomato (78%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 8
Folate9%
38 µg a serve, mostly from eggs (59%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium7%
310 mg a serve, mostly from tomato (39%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron7%
1.2 mg a serve, mostly from eggs (48%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B67%
0.1 mg a serve, mostly from eggs (48%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc6%
0.7 mg a serve, mostly from eggs (78%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin D6%
1.1 µg a serve, mostly from eggs (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Magnesium5%
22 mg a serve, mostly from chicken stock (42%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium4%
54 mg a serve, mostly from eggs (46%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Souped Up Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.