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
- 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)
- 1 teaspoon Cooking oil (vegetable or canola)
- 1 stalk Green onion (chopped for garnish)
Step-by-step instructions
Step 1 · Prepare all vegetables by washing the Malabar spinach thoroughly
Prepare all vegetables by washing the Malabar spinach thoroughly, chopping the tomato, and slicing the shallot. Cube the tofu.
Step 2 · In a medium pot
In a medium pot, heat the cooking oil over medium heat. Add the sliced shallot and sauté for 1 minute until fragrant.
Step 3 · Add the chopped tomato to the pot
Add the chopped tomato to the pot. Stir and cook for 2-3 minutes until the tomato softens and releases its juices.
Step 4 · Pour in the vegetable broth and bring to a gentle boil
Pour in the vegetable broth and bring to a gentle boil.
Step 5 · Add tofu cubes and simmer for 3 minutes to warm through
Add tofu cubes and simmer for 3 minutes to warm through.
Step 6 · Add the Malabar spinach
Add the Malabar spinach. Stir gently and cook for 2-3 minutes until just wilted but still vibrant green.
Step 7 · Season with salt
Season with salt, ground black pepper, and soy sauce (if using). Taste and adjust seasoning as needed.
Step 8 · Ladle the soup into bowls and garnish with chopped green onion
Ladle the soup into bowls and garnish with chopped green onion. Serve hot.
Why this recipe 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.
A note on tradition
Canh Rau Mồng Tơi is a staple in Vietnamese cuisine, especially in the Red River Delta and northern regions where Malabar spinach grows abundantly. Traditionally enjoyed with steamed rice, this soup is often served during family meals, particularly in summer for its cooling and hydrating properties. Its simplicity and reliance on fresh, local ingredients reflect the Vietnamese approach to everyday home cooking.