Vietnamese Spinach Soup 🍲 (Canh Mồng Tơi)
Have you ever tried Vietnamese Spinach Soup? Known as Canh Mồng Tơi in Vietnamese, this healthy and delicious soup is a perfect blend of flavors and nutrition. 🌱 It’s a clear broth-based soup that uses fresh Malabar spinach (mồng tơi), often paired with shrimp or ground meat, making it a light yet filling meal. This soup is loved by many in Vietnam for its simplicity, health benefits, and easy preparation.
Today, we’ll explore how to make this delightful soup, its nutritional value, and some fun variations to try at home! 😊
What is Vietnamese Spinach Soup? 🌿
Vietnamese Spinach Soup, or Canh Mồng Tơi, is a traditional dish from Vietnam. It features Malabar spinach (also known as mồng tơi), a leafy green that is easy to grow in tropical and subtropical climates. This spinach is different from regular spinach because it has thicker, fleshy leaves, and its texture is slightly mucilaginous when cooked, which adds a unique thickness to the soup.
The soup itself is a light, clear broth filled with vegetables, and it can include different types of proteins like shrimp, ground beef, or even pork. It’s a comforting dish, perfect for family meals or when you’re craving something simple but flavorful. 🍤
Ingredients Used in Vietnamese Spinach Soup 🥒🍅
To make the most authentic Canh Mồng Tơi, you’ll need a few key ingredients that are easily available in most grocery stores or specialty Asian markets.
1. Malabar Spinach (Mồng Tơi) 🌿
Malabar spinach is the star ingredient. It’s a leafy green that grows in warm climates, with thick, tender leaves. The leaves give the soup a nice texture and are packed with vitamins A and C.
2. Protein 🥩
You can choose between shrimp, ground beef, pork, or even tofu for a vegetarian version. Shrimp adds a lovely sweetness to the broth, while ground beef or pork makes the soup a bit richer.
3. Broth 🍲
The soup’s base is typically a light chicken or seafood broth, but vegetable broth is an excellent option if you want a vegetarian version.
4. Aromatics 🧄🧅
Garlic and onions provide the foundational flavors of the soup. They’re sautéed first to bring out their natural sweetness and fragrance.
5. Fish Sauce 🍶
A must-have in Vietnamese cooking, fish sauce adds a depth of flavor and an umami punch to the broth. It’s a salty, savory ingredient that gives the soup its distinctive taste.
6. Other Vegetables 🥕
While the focus is on spinach, you can also add other vegetables like carrots or loofah squash (mướp) for extra texture and sweetness.
How to Make Vietnamese Spinach Soup 🍲
Making Canh Mồng Tơi is quite simple and doesn’t take much time. Here’s a step-by-step guide to help you create this delicious and nutritious soup.
Ingredients:
- 1 tablespoon vegetable oil 🌱
- 1 medium onion, chopped 🧅
- 2 cloves garlic, minced 🧄
- 1/2 lb shrimp, peeled and deveined 🍤 (or ground beef/pork)
- 4 cups chicken or vegetable broth 🍲
- 1 tablespoon fish sauce 🍶
- 1 tablespoon sugar (optional) 🍬
- 1/4 teaspoon black pepper 🌶️
- 2 cups Malabar spinach, chopped 🌿
- 1 medium carrot, sliced 🥕
- Salt to taste 🧂
- 1 tablespoon chopped green onions for garnish 🌱
Instructions:
- Prepare the Shrimp (or Meat) 🦐
If you’re using shrimp, peel and devein them. If you’re using ground meat, break it up into small pieces. - Sauté Aromatics 🧅🧄
Heat the vegetable oil in a large pot over medium heat. Add the chopped onions and garlic. Sauté them for 2–3 minutes until they are fragrant and soft. - Cook the Shrimp or Meat 🍤
Add the shrimp (or ground meat) to the pot and cook until the shrimp turn pink or the meat is fully browned. - Add Broth 🍲
Pour in the chicken or vegetable broth. Stir well, making sure to scrape up any browned bits from the bottom of the pot. - Season the Soup 🍶
Add fish sauce, sugar (if using), and black pepper. Stir well and bring the soup to a boil. - Add Vegetables 🥕🌿
Add the sliced carrots and chopped Malabar spinach to the pot. Let the soup simmer for 5–10 minutes until the spinach wilts and the carrots are tender. - Taste and Adjust 🧂
Taste the soup and add salt if needed. You can also adjust the fish sauce or pepper to suit your taste. - Serve 🍽️
Ladle the soup into bowls and garnish with fresh green onions. Serve hot with steamed rice on the side. Enjoy! 🌟
Nutritional Value of Vietnamese Spinach Soup 🥗
This soup is not only delicious but also packed with nutrients. Here’s a breakdown of the nutritional value of a single serving of Canh Mồng Tơi (with shrimp):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 160 |
| Protein | 18g |
| Carbohydrates | 12g |
| Fiber | 4g |
| Fat | 5g |
| Saturated Fat | 1g |
| Sodium | 600mg |
| Potassium | 700mg |
| Vitamin A | 80% of daily value |
| Vitamin C | 45% of daily value |
| Calcium | 10% of daily value |
| Iron | 15% of daily value |
As you can see, this soup is an excellent source of protein and fiber, while being low in calories and fat. The Malabar spinach adds a good amount of vitamin A and C, making this soup a great choice for your immune system. 🛡️
FAQs About Vietnamese Spinach Soup 🧐
1. Can I use regular spinach instead of Malabar spinach? 🌱
Yes! If you can’t find Malabar spinach, you can substitute it with regular spinach. However, Malabar spinach has a unique texture, so it will slightly change the soup’s final consistency.
2. Is this soup gluten-free? ✅
Yes, this soup is gluten-free as long as you ensure the fish sauce is gluten-free. Some fish sauces contain wheat, so check the label if you need a gluten-free version.
3. Can I make this soup vegetarian? 🥕
Absolutely! You can skip the shrimp or meat and add tofu or other plant-based proteins. Use vegetable broth instead of chicken broth for a fully vegetarian version.
4. Can I store this soup for later? ❄️
Yes! You can store the soup in an airtight container in the refrigerator for up to 3 days. If you want to keep it for longer, you can freeze it for up to a month. Just make sure to store it without the rice, as rice doesn’t freeze well.
5. What can I serve with Vietnamese Spinach Soup? 🍚
This soup is typically served with steamed jasmine rice. You can also serve it with other Vietnamese dishes such as spring rolls (gỏi cuốn) or pickled vegetables (dưa chua).
Variations of Vietnamese Spinach Soup 🍲
While the classic version of Canh Mồng Tơi features shrimp or ground meat, there are many ways to customize the soup based on your preferences.
1. Vegan Spinach Soup 🌱
For a completely plant-based version, use tofu or tempeh as the protein and vegetable broth instead of chicken broth. You can also add extra vegetables like mushrooms or eggplant to make the soup more hearty.
2. Spicy Version 🌶️
If you love spice, add some chopped chili peppers or a spoonful of chili paste to the broth for an extra kick. The heat will complement the lightness of the soup.
3. Seafood Spinach Soup 🦑
For a seafood twist, try adding fish or clams along with shrimp. The flavors of the ocean will enhance the soup’s richness, creating a more complex taste.
Cultural Significance of Vietnamese Spinach Soup 🌏
In Vietnam, Canh refers to a soup or broth-based dish, and Mồng Tơi is a type of spinach that is loved for its unique texture. This soup is typically enjoyed during family meals and represents the essence of Vietnamese home-cooked food—simple, nutritious, and made with fresh ingredients.
Eating this soup is not just about the flavors; it’s also about the connection to family and culture. Many Vietnamese families will gather around the table to enjoy a bowl of Canh Mồng Tơi, sharing stories and creating memories. 🍲
Conclusion: Why You Should Try Vietnamese Spinach Soup 🌟
Vietnamese Spinach Soup is a wonderfully nutritious dish that’s easy to make and full of flavor. Whether you’re a fan of Vietnamese cuisine or just looking for a light, healthy soup, Canh Mồng Tơi is the perfect choice. With its variety of possible proteins and vegetables, it can be customized to suit everyone’s tastes.
So why not try making this soup at home? It’s a great way to explore Vietnamese flavors and enjoy a warm, comforting meal with your family. 🌱😊