Canh Rau Mồng Tơi
Lẩu & Canh • Việt Nam
Về Canh Rau Mồng Tơi
Simple Malabar spinach soup — everyday Vietnamese home cooking staple
How to Make Canh Rau Mồng Tơi (Traditional & Healthy Version)
Canh Rau Mồng Tơi is a beloved traditional Vietnamese soup, celebrated for its simplicity, freshness, and nourishing qualities. This classic soup features Malabar spinach (rau mồng tơi), a leafy green native to Vietnam, simmered gently with other wholesome vegetables and light seasonings. The dish is prized for its clean, subtly sweet flavor and silky texture, making it a staple in Vietnamese households, especially during the summer months when the leaves are at their peak. Canh Rau Mồng Tơi is more than just comfort food; it embodies the Vietnamese philosophy of balance and harmony in cooking. Typically served as part of a family meal, this soup is both hydrating and soothing, perfect for humid days or as a light complement to rice-based dishes. Its minimal use of oil and reliance on fresh, local produce make it an excellent choice for anyone seeking a low-calorie, nutritious meal. The gentle flavors and easy preparation have made it a favorite across generations, reflecting Vietnam's deep appreciation for plant-based cuisine and seasonality.
Ingredients(for 1 medium bowl (approx. 300ml))
- 3 cups Malabar spinach (rau mồng tơi) (washed, stems trimmed)
- 100g Firm tofu (cubed)
- 700ml Vegetable broth
- 1 small Shallot (finely sliced)
- 1 medium Tomato (chopped)
- 1/2 teaspoon Salt
- 1/4 teaspoon Ground black pepper
- 1 teaspoon Soy sauce (low sodium preferred) - optional
- 1 teaspoon Cooking oil (vegetable or canola)
- 1 stalk Green onion (chopped for garnish) - optional
Instructions
- 1
Prepare all vegetables by washing the Malabar spinach thoroughly, chopping the tomato, and slicing the shallot. Cube the tofu.
5 minutes
Ensure Malabar spinach is fresh and tender for best flavor and texture.
- 2
In a medium pot, heat the cooking oil over medium heat. Add the sliced shallot and sauté for 1 minute until fragrant.
2 minutes
Use low heat to avoid burning the shallot and maintain a delicate aroma.
- 3
Add the chopped tomato to the pot. Stir and cook for 2-3 minutes until the tomato softens and releases its juices.
3 minutes
Cooking tomato gently enhances the soup's natural sweetness.
- 4
Pour in the vegetable broth and bring to a gentle boil.
3 minutes
Use homemade broth for maximum flavor and reduced sodium.
Why This Dish is Healthy
This Vietnamese spinach soup is an excellent healthy option due to its minimal use of oil, reliance on fresh, nutrient-dense vegetables, and inclusion of plant-based protein. With high fiber content and low glycemic index ingredients, it's ideal for weight management, heart health, and digestive support. The light, hydrating broth makes it suitable for any dietary plan, including those focused on wellness or calorie control.
Canh Rau Mồng Tơi is packed with essential nutrients while being low in calories and fat. Malabar spinach is particularly rich in vitamins A, C, and iron, supporting immunity and healthy skin. The addition of tofu provides plant-based protein, calcium, and iron, making this soup a balanced choice for vegetarians and vegans. Tomatoes add antioxidants such as lycopene, while shallots and green onions supply additional vitamins and phytonutrients, all contributing to overall wellness.
Pro Tips
- 💡Tip 1: Always use young Malabar spinach leaves for a more delicate texture.
- 💡Tip 2: Add the spinach at the very end to retain its vibrant color and nutrients.
- 💡Tip 3: Adjust seasoning gradually, as different broths and soy sauces vary in saltiness.
Storage & Serving
Store cooled soup in an airtight container in the refrigerator for up to 2 days. Reheat gently to preserve the spinach’s texture. Best enjoyed fresh.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 20.0 kcal |
| Protein | 1.5 g |
| Carbohydrates | 2.5 g |
| Total Fat | 0.5 g |
| Fiber | 1.0 g |
