Low Sodium Winter Melon Soup
Warm up with a nourishing bowl of Low Sodium Winter Melon Soup, a light yet flavorful dish perfect for healthy, hearty meals. This recipe highlights the unique, mild taste of winter melon, complemented by the earthiness of shiitake mushrooms and sweetness of carrots. Infused with aromatic ginger, garlic, and green onions, and simmered in a low-sodium vegetable broth, every spoonful is a wholesome delight. With minimal prep time and simple cooking steps, this comforting soup is a great choice for anyone seeking low-sodium meal options without compromising on flavor. Serve it hot, garnished with fresh green onions and a drizzle of sesame oil for that extra touch of warmth and fragrance. A must-try for winter evenings!
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Recipe Information
Ingredients
- 500 grams Winter melon
- 2 medium Carrots
- 5 pieces Shiitake mushrooms
- 1 inch piece Ginger
- 2 cloves Garlic
- 2 stalks Green onions
- 4 cups Low-sodium vegetable broth
- 2 cups Water
- 1 teaspoon White pepper
- 1 teaspoon Sesame oil
Instructions
Prepare the winter melon by peeling off the skin, removing the seeds, and cutting the flesh into bite-sized cubes.
Peel and thinly slice the ginger and garlic cloves. Set aside.
Wash and peel the carrots, then cut them into thin slices.
Soak the shiitake mushrooms in warm water for 10 minutes or until softened, then slice them thinly.
Thinly slice the green onions, separating the white and green parts. The white parts will be used for the cooking, while the green parts can be used as a garnish.
In a large pot, heat the sesame oil over medium heat. Add the sliced garlic, ginger, and the white parts of the green onions. Sauté for 1-2 minutes until fragrant.
Add the carrot slices and shiitake mushrooms to the pot and stir for another 2-3 minutes.
Pour in the low-sodium vegetable broth and water. Bring the mixture to a gentle boil.
Add the cubed winter melon to the pot. Reduce the heat to a simmer and cook for 20 minutes or until the winter melon turns translucent and tender.
Season the soup with white pepper. Adjust flavors as needed while keeping it low in sodium.
Serve hot, garnished with the green parts of the sliced green onions. Optionally, you can add a few drops of additional sesame oil for extra aroma.
Nutrition Facts
Calories |
477 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.6 g | 37% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 10.2 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 1805 mg | 78% | |
| Total Carbohydrate | 51.8 g | 19% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 18.7 g | ||
| Protein | 6.3 g | 13% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 244 mg | 19% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 1657 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
