Cozy up with our creamy, protein-packed Mung Bean Soup with coconut milk, loaded with fresh veggies, sweet potatoes, and digestion - friendly spices. Yin nourishing and gut friendly, it's a perfectly balanced bowl of comfort and wellness.

Unlike the Chinese version of "sweet" mung bean soup or our mung bean daifuku mochi, this Filipino version is "savory"! The chunks of sweet potato and whole mung beans break down into a thick and creamy, rich soup. This comforting soup was just what we were craving!  After about 3 bowls later (smiling), we decided to leave the rest for the family to enjoy. (smiling)

Basic Ingredients

The beauty of this hearty mung bean soup is that your preferred options for vegetable additions are endless. It's a delicious and frugal way to clean out the refrigerator of those little bits and bobs of vegetables. Feel free to change it up and add what is in your crisper inventory. Next to each ingredient we have noted the food's energy as warming, cooling or neutral according to Traditional Chinese Medicine.

• Whole Mung Beans (cooling) - These magical dried green beans are part of the legume family. They make this soup creamy, comforting, and packed with plant-based protein! This nutrient dense food is sometimes also referred to as green gram, moong, mongo, monggo, mash bean or  绿豆 (lǜ dòu) in Chinese. You can purchase whole dried mung beans at major grocery stores like Whole Foods, Walmart in the International food section or online at Amazon. Mung beans are usually available at most Asian markets in the dried foods section.
• Onion and Garlic (warming) - flavorful aromatics
• Cumin (warming) - gives this soup with mung beans an earthy and delicious flavor.
• Carrots and Celery (neutral and cooling) - or veggies of choice.
• Tomato (cooling) - fresh or canned gives this protein soup a pop of flavor.
• Spinach - (cooling) - or any quick cooking green like Swiss chard or baby kale are delicious for a pop of color and extra nutrients.
• coconut milk - (cooling) - adds a rich creamy flavor to the soup. In TCM, coconut milk is considered a yin food that may help with the cooling, moistening and help tonify yin.

How To Prepare Mung Beans Quickly?

Try our quick boiled water method to soften the mung beans quickly. It reduces the cooking time and more importantly it makes the mungs beans easier to digest. 

• Rinse Beans: Place mungs beans in a colander and rinse. Discard any broken or discolored beans and pitch.
• Boil Water: Bring 3 to 4 cups of water to a boil.
• Soak: Place the whole dried mung beans into a heat safe bowl and pour the boiled water over the mung beans. Cover lightly and let them soak at room temperature for about 2 hours or until they have a little give when you press on a bean.

• Drain and Rinse: After soaking, drain and rinse the beans.

If you do not plan on making the soup until the next day, you can soak the beans in cool water overnight for 8 to 12 hours and rinse them thoroughly.

How to Make Soup with Mung Beans?

• Soak, rinse and drain mung beans
• Sauté the digestive friendly spices and aromatics in the soup pot.

• Add vegetables like carrots, celery and sweet potatoes into the soup pot with the spices.
• Pour in the prepared mung beans into the pot.

• Add bone broth, chicken or vegetable broth to the pot along with bay leaves.
• Toss in the chopped tomatoes.

• Cover and cook over medium high heat for about 50 minutes to an hour until the mung beans start to break apart and are completely tender.

• Season to taste and add the coconut broth.
• Turn off the burner and add the quick cooking spinach or leafy vegetable of choice.
• Enjoy

More Healthy Soup Recipes

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Protein-Packed Mung Bean Soup with Coconut Milk

Creamy, protein-packed Mung Bean soup with Coconut Milk, veggies and spices. Yin-nourishing, gut friendly, and perfectly balanced comfort in a bowl.

Course dinner, lunch

Cuisine Filipino

Diet Gluten Free, Low Lactose

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 4 bowls

Calories 337kcal

Author HWC Magazine

Equipment

• 1 soup pot large (we used our 6 quart Dutch oven)

Ingredients

• 1 cup mung beans whole dried (soaked for 2 hours in boiled water)
• 1 tablespoon oil avocado oil or light flavored oil
• 2 teaspoons fennel seeds lightly crushed with mortar and pestle
• 1 teaspoon cumin dried ground
• 1 knob ginger fresh, peeled and minced
• 3 cloves garlic peeled and minced
• 1 medium onion peeled and chopped
• 2 medium carrots peeled and diced
• 2 stalks celery diced
• 1 medium sweet potato peeled and diced
• 8 cups bone broth or chicken or veggie broth
• 1.5 cups tomatoes fresh chopped or canned, crushed
• 2 whole bay leaves
• 2 cups spinach fresh or quick cooking green leafy veggies of choice
• 14 ounces coconut milk full fat (optional but it adds so much creamy flavor)

Optional Toppings

• tofu croutons recipe in the notes below
• black sesame seeds
• fresh herbs cilantro or parsley

US Customary - Metric

Instructions

Prepare Mung Beans

• Rinse whole died mung beans in a colander and rinse. Discard any broken or discolored beans and pitch. Bring 3 to 4 cups of water to a boil. Place the whole dried mung beans into a heat safe bowl and pour the boiled water over the mung beans. Cover lightly and let them soak at room temperature for about 2 hours or until they have a little give when you press on a bean. Rinse and drain.

Cooking the Mung Bean Soup

• Add light flavored oil into a large soup pot. Sauté fennel, cumin, ginger and garlic until aromatic over medium heat.
• Next, add the chopped onions, carrots, celery and sweet potatoes with the aromatics. Stir to incorporate the spices with the veggies.
• Add the soaked and rinsed mung beans in with the vegetable in the soup pot.
• Pour in the bone broth (chicken or vegetable broth). Add in the tomatoes and bay leaves and stir. Cover and increase the temperature to a high heat until the soup starts to boil. Reduce the soup down to a medium high heat for about 45 minutes to an hour or until the mung beans are easily mashed and start to breakdown. Stir occasionally. If the soup becomes to thick, you can add more bone broth or water to thin out.
• Stir in fresh spinach and coconut milk, letting it heat through. Season with salt and pepper to taste.
• Ladle the soup into bowls and top with tofu croutons, black sesame seeds or fresh herbs as desired.

Video

Notes

Recipe Tips

• Soaking the mung beans in boiling hot water for 2 hours or overnight with cool water will help the beans cook faster. In addition, it makes the mung beans easier to digest. 
• If you don't have time to soak the mung beans, you can still make the soup, but it may take longer to cook. 
• Choose good quality coconut milk and vigorously shake the can or heat it up BEFORE adding it to the soup so it does not curdle. Coconut milk without added emulsifiers is prone to a natural separation of the coconut fat from the soup liquid because of the difference in temperature. Don't sweat it if this happens to you. It does not affect the flavor. If you wish you can blend the soup and the problem will be resolved.
• Add more bone broth or water during the cooking process as the soup cooks it will thicken.
• Do not season the mung bean soup with salt until AFTER it is done cooking or it can make the mung beans tough.

Storage and Reheating

Storage Instructions: Cooked Mung bean soup with or without coconut milk can be stored in the refrigerator in a sealed container for up to 3 days or frozen up to 2 months in a freezer safe container.

Reheating Instructions:

Stovetop - Pour the soup in a soup pot and heat over medium high heat until warm and bubbly. As the soup thickens as it sits, you may wish to add more bone broth (chicken or veggie broth) or even a little water to thin to your desired consistency. Season to taste. 

Microwave - Ladle the soup into a microwave safe dish. Cover to prevent splattering. Cook on high in 30 second increments, stirring along the way until hot throughout. 

Crispy Tofu Crouton Topping (Optional - Air Fried)

Ingredients

• 16 ounces firm tofu (pressed and dried well) and chopped into ½ inch cubes
• 1 teaspoon garlic powder
• salt and pepper to taste
• 2 teaspoons black sesame seeds
• 2 tablespoons cornstarch

Instructions

• Preheat air fryer at 400 degrees F (204 degrees C) for 5 mins
• Toss the prepared tofu cubes with garlic powder, salt and pepper, black sesame seeds and cornstarch.
• Lay out in a single layer in the air fryer basket. (If you have a small air fryer- you will need to do this in batches.)
• Air fry tofu croutons at 400 degrees F (204 degrees C) for 10 to 12 minutes or until golden and crispy. Shake the air fryer basket halfway through the cooking process. 
• Enjoy the crispy tofu croutons over the creamy mung bean soup. 

Nutrition

Serving: 1bowl | Calories: 337kcal | Carbohydrates: 36g | Protein: 24g | Fat: 11g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 351mg | Potassium: 847mg | Fiber: 9g | Sugar: 9g | Vitamin A: 15391IU | Vitamin C: 27mg | Calcium: 93mg | Iron: 2mg

Sources

1. Matar A, Abdelnaem N, Camilleri M. Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease. Dig Dis Sci. 2025 Jun;70(6):1951-1961. doi: 10.1007/s10620-025-08997-x. Epub 2025 Apr 3. PMID: 40180691.
2. Lemlem Gebremariam Aregawi, Csiki Zoltan, Ginger's nutritional implication on gastrointestinal health, Clinical Nutrition Open Science, Volume 61, 2025, Pages 1-13
3. Das B, Rabalais J, Kozan P, Lu T, Durali N, Okamoto K, McGeough MD, Lee BJ, Barrett KE, Marchelletta R, Sivagnanam M. The effect of a fennel seed extract on the STAT signaling and intestinal barrier function. PLoS One. 2022 Jul 8;17(7): e0271045
4. Sehrawat N, Yadav M, Sharma AK, Sharma V, Chandran D, Chakraborty S, Dey A, Chauhan SC, Dhama K. Dietary mung bean as promising food for human health: gut microbiota modulation and insight into factors, regulation, mechanisms and therapeutics-an update. Food Sci Biotechnol. 2024 Jan 17;33(9):2035-2045. doi: 10.1007/s10068-023-01495-8. PMID: 39130662; PMCID: PMC11315822.
5. Charoensiddhi S, Chanput WP, Sae-Tan S. Gut Microbiota Modulation, Anti-Diabetic and Anti-Inflammatory Properties of Polyphenol Extract from Mung Bean Seed Coat (Vigna radiata L.). Nutrients. 2022 May 28;14(11):2275. doi: 10.3390/nu14112275. PMID: 35684075; PMCID: PMC9182904.
6. Sievert LL, Sharmeen T, Begum K, Muttukrishna S, Chowdhury O, Bentley GR. Frequency of Phytoestrogen Consumption and Symptoms at Midlife among Bangladeshis in Bangladesh and London. Nutrients. 2023 Aug 22;15(17):3676
7. Muchimapura S, Thukhammee W, Phuthong S, Potue P, Khamseekaew J, Tong-Un T, Sangartit W. Mung Bean Functional Protein Enhances Endothelial Function via Antioxidant Activity and Inflammation Modulation in Middle-Aged Adults: A Randomized Double-Blind Trial. Foods. 2024 Oct 28;13(21):3427. doi: 10.3390/foods13213427. PMID: 39517211; PMCID: PMC11544986.

The post Protein-Packed Mung Bean Soup with Coconut Milk appeared first on Healthy World Cuisine

Relieve internal dampness and heal your spleen with a cozy cup of Instant Pot Chicken Congee. Creamy, warming, and nutritious, this healthy congee recipe is your secret to wellness.  It's a simple one pot Chinese meal made in the pressure cooker with only 5 minutes of prep time.

The combination of nourishing job's tears, azuki red beans, and jasmine rice along with spleen qi loving ginger, mandarin orange peel (chen pi), chicken, and bone broth, works together to strengthen your digestive system and boost immunity. Best of all, it makes over 10 cups of a delicious Chinese congee porridge for you to enjoy throughout the week.

Your spleen thrives on warm, cooked foods that are easy to digest, which is why we created this nourishing Instant Pot Chicken Congee just for you. Whether you enjoy this porridge as a warm breakfast, a quick lunch, or a hearty dinner, it's sure to satisfy.

Main Porridge Ingredients

Rice - We used jasmine long grain white rice. When the rice cooks down, it creates a creamy broth texture to complement the red beans and other ingredients. You can also use short, grained white rice. Please do not use basmati rice or instant rice. You will not get that creamy consistency you are looking for. We have not tested the recipe with sticky rice, brown rice, or forbidden black rice.

Azuki Beans (Red Beans) - As you may have read our balancing warming and cooling foods article, azuki beans are neutral in energy making them perfect for anyone. They are very mild and nutty in flavor making them a perfect addition to sweet desserts like snow skin mooncakes or savory addition to a porridge congee.

According to TCM, these magical dried beans can benefit the body by removing dampness and strengthen the kidney and spleen. If you can't find azuki beans, don't sweat it. You can easily substitute red beans with dried kidney beans or cooling green mung beans.

Job's Tears (also known as coix seed, Chinese Pearl Barley and more) have a delicious earthy and nutty flavor and are slightly cooling in nature. They are used often as a dietary supplement to boost the spleen function and to remove dampness from the body. (1) You will need to go to an Asian market or shop online to find job's tears. If you cannot find this ingredient, you can substitute with more red beans or uncooked pearl barley.

Chicken - We used finely chopped chicken breast just purely because that is what we had on hand. Feel free to use bone in chicken thighs or legs but remove any fat or skin first before adding it to the Instant Pot. After the congee is done cooking, remove the chicken from the bones and shred and add it back to the congee soup.

Aromatics and Flavoring Ingredients

Ginger - Peeled and sliced if you want a more mellow flavor. If you want a more pronounced ginger flavor,mince finely.

Chicken Bone Broth - either homemade or store bought to boost your gut health.

Mandarin Orange Peel - Dried (chénpí, 陳皮) can be seen drying in baskets everywhere in Hong Kong because they are used to treat digestive issues and relieve dampness and phlegm. It is believed that the longer the peels age the more intense the flavor and their medicinal effects.

We just went with a fresh mandarin orange peel with pith removed knowing that this would be an easy ingredient for you to find. Alternatively, you can add 1 - 2 droppers of Root + Spring's Aged Tangerine Peel Herbal Tincture and stir into your congee bowl just before serving.

Chinese Red Dates (jujubes) - They add a pop of natural sweetness and are nourishing to the spleen.

Goji Berries (Chinese wolfberry) We also added a tablespoon on goji berries because it is part of our goji berries and red dates herbal tea mixture. However, these are completely optional.

Dried Shiitake Mushrooms - Earthy and so delicious! However, the reason why we added them to the Instant Pot Chicken congee was to help remove accumulated dampness in the body. (2)

How to Make Congee in an Instant Pot

This is a basic overview. Please scroll down to the recipe card for detailed instructions.

• Rinse rice, job's tears, azuki beans, red dates, and shiitake mushrooms well.

• Add the above ingredients into the instant pot and add in chicken, chicken bone broth, ginger, and mandarin orange peel. If you wish, you can add in 2 chicken bouillon cubes for extra flavor.
• Close and lock the instant pot. Set the porridge function for 40 minutes high pressure.

• Allow natural release for at least 10-15 minutes and then carefully vent.
• Once the metal lock button falls, carefully open the lid. Add in salt and white pepper to taste, stir, serve up a bowl and add your favorite toppings and enjoy.

⚡HWC TIP: Ratio of rice and beans to water is sensitive to any ingredient changes.

Recipe Tips

• Pick through and remove anything that does not belong, while washing your dried ingredients.
• No need to presoak the red beans, job's tears, or shiitake mushrooms before placing in the Instant Pot.
• Using bone in chicken?  Be sure to remove the fat and skin before placing it in the pressure cooker.
• Heads Up! The measurements are in US cups! Please note that a US cup (240 ml) is about ¼ cup larger than an Asian cup (180 ml).
• To achieve the perfect thick creamy texture, use 10.5 US cups of water, measured rice, red beans, and job's tears with 40 minutes in the Instant pot "porridge setting".
• If you do not use any rice and opt to use only Job's Tears and red beans, you will need more water and need more time to cook. Likewise, if you use only rice without beans or jobs tears, you will need much less water and much less time to cook - otherwise it will be complete mush and too watery.
• This spleen supporting chicken congee will thick upon standing.
• Want the congee thinner? Add more bone broth or water and seasonings to get to your desired thickness level.

Healthy Spleen Recipes

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Instant Pot Chicken Congee for Spleen Support

Relieve internal dampness and heal your spleen with a cozy cup of Instant Pot Chicken Congee. Creamy, warming, and nutritious, this healthy congee recipe is your secret to wellness. 

Course Breakfast and Brunch, lunch, Main Course

Cuisine Chinese

Diet Gluten Free, Low Lactose

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

Total Time 45 minutes minutes

Servings 10 cups

Calories 147kcal

Author HWC Magazine

Equipment

• Instant Pot 6 quart (pressure Cooker)

Ingredients

• ¾ cup rice dried uncooked (We used Jasmine long grained white rice)
• ¾ cup job's tears dried (also called coix seeds, Chinese pearl barley)
• ½ cup azuki beans dried (red beans)
• 6 - 8 whole jujubes dried Chinese red dates
• 1 tablespoon goji berries dried optional
• 2 inch ginger fresh knob (peeled and sliced) *See notes
• ¼ cup mandarin orange peel pith removed or hold the 2 droppers of Chen Pi drops - only add when you are ready to serve AFTER cooking. (*see notes)
• 6-8 whole shiitake mushrooms dried
• 6 ounces chicken breast chopped finely or whole chicken thighs with the bone. Remove skin and fat before putting in Instant Pot.
• 10.5 cups chicken bone broth
• 2-3 cubes chicken bouillon optional (*see notes)
• white pepper to taste
• 3 whole green onions sliced (white part for the congee soup. Reserve green section for a garnish)
• salt to taste (*see notes)

Congee Toppings (optional)

• green onions optional
• sesame oil optional
• soy sauce optional (tamari/ coconut aminos to keep gluten free)

US Customary - Metric

Instructions

• Measure out ¾ cup rice, ¾ cup job's tear, ½ cup azuki red beans, jujubes, goji berries and shiitake mushrooms and rinse and drain in a colander. Place the mixture into the Instant Pot.
• Then add the ginger, mandarin orange peel, prepared chicken, 10.5 cups chicken bone broth, optional chicken bouillon cubes and white pepper into the Instant Pot.
• Close and lock the Instant Pot lid making sure the nozzle is set to seal. Press the porridge function on the Instant pot. Set it for 40 minutes on high pressure. (* See notes.)
• Once the chicken congee is done cooking allow it to perform a natural release for at least 10 to 15 minutes. Carefully, release the remaining pressure until the metal knob falls.
• Carefully open the pressure cooker lid, remove the fresh ginger slices and mandarin orange peel.
• Serve while warm and top with your favorite toppings. We love a little green onion, sesame oil and a dash of tamari sauce. (See notes for other delicious topping ideas) If you plan on using chen pi drops, add them to bowl upon serving.

Video

Notes

Recipe Tips

• The measurements are in US cups! Please note that a US cup (240 ml) is about ¼ cup larger than an Asian cup (180 ml).
• Make sure you are using at least 6 quart Instant Pot (pressure Cooker)
• It will take at least 15 - 30 minutes for the Instant Pot to heat up depending on how cool your ingredients are.)
• If you prefer a stronger ginger flavor, you can finely mince or grate it instead of slicing. 
• Ratio of rice and beans to water is sensitive to any ingredient changes.
• To achieve the perfect thick creamy texture, use 10.5 US cups of water, measured rice, red beans, and job's tears with 40 minutes in the Instant pot "porridge setting".
• If you do not use any rice and opt to use only Job's Tears and red beans, you will need more water and need more time to cook.
• Likewise, if you use only rice without beans or jobs tears, you will need much less water and much less time to cook - otherwise it will be complete mush and too watery.
• Chen Pi (dried mandarin orange peel) is difficult to source but is a good way to relieve internal dampness. We used fresh mandarin orange peel  as we knew this would be easy for you to source. If you have access to dried mandarin orange peel that is even better. Alternatively, you can purchase from Root + Spring's Chen pi Tangerine Peel drops and add a dropper or two when serving. Do not add before cooking. 
• This spleen supporting chicken congee will thick upon standing.
• Want the congee thinner? Add more bone broth or water and seasonings to get to your desired thickness level.

Storage and Reheating

Leftovers can be stored in the refrigerator for up to 5 days in a sealed container or frozen for up to 3 months.

Reheat gently in a pot over medium heat. You may need to add more chicken bone broth or a little water as it will thicken as the congee sits. Season to taste.

Equipment

We used a Instant Pot Duo 7-in-1 Electric Pressure Cooker, Slow Cooker, Rice, Steamer, Sauté, Yogurt Maker, Warmer & Sterilizer.

Nutrition

Serving: 1cup | Calories: 147kcal | Carbohydrates: 21g | Protein: 12g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.002g | Cholesterol: 11mg | Sodium: 99mg | Potassium: 453mg | Fiber: 4g | Sugar: 1g | Vitamin A: 22IU | Vitamin C: 4mg | Calcium: 25mg | Iron: 1mg

Sources

1. Han X, Ji X, Zhao H, Zhang Y, Liu G, Wang Y, Zhao W, Wang S. Mechanisms of Coix Seed Compositions in The Treatment of Spleen Deficiency And Wet Dampness Zheng. Afr J Tradit Complement Altern Med. 2017 Jun 5;14(4):239-246
2. Er-wei Hao, Zi-xia Su, Yan-ling Gong, Zheng-cai Du, Xue Yang, Chun-tao Huang, Xiao-tao Hou, Jia-gang Deng, Analysis on application law of dampness-removing traditional Chinese medicines in treatment of coronavirus disease 2019, Chinese Herbal Medicines, Volume 13, Issue 4, 2021, Pages 518-524.

The post Instant Pot Chicken Congee for Spleen Support appeared first on Healthy World Cuisine

These gluten-free meatballs forgo the traditional breadcrumbs and eggs, opting instead for high-protein tofu, all embraced by a creamy red coconut curry sauce. Each delightful bite packs the traditional spicy, savory, sour flavors of Thai cuisine while so tender they practically melt in your mouth.

Perfect for busy days, these curried Asian meatballs and venison meatballs freeze effortlessly, providing a quick 30-minute solution for your weekday dinners. Make this recipe your go-to for a delightful, hassle-free meal. Your taste buds and schedule will thank you!

Turkey Meatball Ingredients

The key ingredients mirror the flavor palette of our homemade dumpling filling, but with a turkey twist. These low carb turkey meatballs are so packed with flavor that you might find yourself enjoying them even without the tempting curry sauce.

Ground (Minced) Turkey: Also delightful with chicken, this recipe allows flexibility for those low-carb meatball cravings. While beef, lamb, or veal can be used, note that it will alter the flavor profile.

Tofu (Bean Curd): Choose a firm tofu, the undercover hero imparting an extra tender and moist texture to this Thai-inspired recipe. Can you believe there are about 38 grams of carbohydrates in ½ cup of breadcrumbs compared to just 5 grams of carbohydrates in ½ cup of tofu? In addition, tofu is higher in protein keeping you feeling fuller longer.

Soy Sauce: Keep it gluten-free by choosing coconut aminos or tamari sauce.

Sesame Oil: Gives a nutty kick and plays a dual role by ensuring the meatballs stay moist and tender.

Aromatics: Ginger, green onion, and the essential garlic elevate these turkey tofu meatballs to a whole new level.

Red Coconut Curry Sauce Ingredients

Coconut milk - (canned) We have only tested this recipe with full fat coconut milk. If you decide to add low fat coconut milk, it will take you longer to reduce the sauce and it will not be as rich and creamy.

Red Curry Paste - (Spicy) Both red or green curry paste are delicious in this curried turkey meatball recipe, coconut curry dumpling soup and salmon curry. Mae Ploy Green Curry Paste is not listed as gluten free. So, if you are celiac, you may want to stick with the Thai Kitchen red curry paste brand or make your own curry paste from scratch.

Fish Sauce - (Savory) It gives these curried turkey meatballs that delicious funky Thai flavor that we all love. Red Boat fish sauce is our go to brand as it is certified gluten free and delicious.

Fresh Lime Juice - (Sour) or even a squirt of bottle in a pinch brightens up the flavors of the coconut curry sauce.

Sugar alternative or natural sweetener of choice - (Sweet) - Optional- just a touch to balance the flavors. To keep this recipe low carb, keto and diabetic friendly, it is best just to skip the sugar or sugar alternative - your body won't miss it!

Assemble the Meatballs

Crafting these low carb turkey meatballs is a breeze. Follow these easy steps:

• Mixing: Combine ground turkey, tofu, soy sauce, sesame oil, and aromatics in a large bowl. Give it a thorough mix. If you find yourself with leftover tofu, consider adding it to a spicy Thai hotpot or toss it into a tofu scramble for a delightful breakfast.

• Rolling: Shape the gluten-free turkey mixture into either regular-sized or mini balls.

• Searing: Pan-fry the meatballs until cooked through.

Here's a tip: resist the urge to wash the pan! The savory remnants are what make the coconut sauce extra rich and delicious.

Crafting the Coconut Curry Sauce

Now, let's elevate the dish with our rich and creamy coconut red curry sauce:

Sauce it up: Pour coconut milk, red or green curry paste, and fish sauce into the pan. Stir well to incorporate all those flavorful turkey tofu meatball bits from the bottom of the pan. Let the sauce simmer until it achieves a rich and creamy consistency.

Reunion with Meatballs: Introduce the cooked Thai meatballs back into the pan, ensuring each gets a generous coating of the tantalizing coconut curry sauce.

Cooking Methods for Asian Meatballs

Remember to check the internal temperature of the meatballs to ensure they have reached 165°F (77°C) for optimum safety and flavor. Here are 3 ways to cook turkey tofu meatballs…

1. Stovetop cooking is our favorite way to cook curried turkey meatballs because you can cook everything in one pan.  In addition, you can use the pan drippings from frying the meatballs to make the curry sauce extra flavorful.
2. Air Fry at 400 degrees for about 10 minutes and turn over halfway to ensure browning on all sides.
3. Bake at 375°F (190°C) for approximately 15 minutes.

Recipe Tips

• Drain and pat dry the tofu before crumbling and adding into the meatball mixture.
• Use your hands to incorporate all the meatball ingredients. Just squeeze and let the ingredients go through your fingers just like we did with our miso chicken meatballs. You might want to take off any rings before trying this.  Using your hands to mix works better and faster than using a fork or spoon.
• Don't overmix the meatball ingredients as this can make the meatballs tough.
• Use a good full fat quality coconut milk like Aroy-D or Thai Kitchen. Using the off brands that have lots of fillers or additions can result in a watery sauce.
• Don't wash the pan after cooking the Asian turkey meatballs. These pan dripping make the Thai curried sauce extra scrumptious and satisfying.
• Prepared meatballs can be stored in the refrigerator for up to 3 days.
• Frozen turkey meatballs can be stored in the freezer for up to 2 months.

What to Serve with Turkey Meatballs?

To keep this meal low carb, serve with some of these healthy side dishes.

• Stir fried cauliflower rice, broccoli rice or crispy cauliflower bites.
• Serve on top of zucchini noodles or stuffed in a cabbage roll.
• Hallow out a baked spaghetti squash and add a few healthy low carb turkey meatballs.
• Try this easy Asian recipe with garlicky Stir fried green beans or a turmeric vegetable medley.
• Freshen up this easy dinner inspiration with spicy cucumber refrigerator pickles, Stir fried romaine lettuce or a crisp green salad.
• You might even want to lap up all that delicious curry sauce with a couple cloud breads.
• Try these meatballs as a low carb appetizer or in your favorite soup.

If you are not watching your carbohydrate intake, these gluten free turkey meatballs are delicious with a bowl of steamed jasmine rice, noodles or even black rice.

Frequently Asked Questions (FAQ's)

More Curry Recipes

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Low Carb Turkey Meatballs in Coconut Curry Sauce

Savor Thai-inspired low-carb turkey meatballs in rich coconut red curry sauce-no breadcrumbs, just tofu. An easy, gluten-free Asian dinner that freezes well.

Course Mains

Cuisine Thai

Diet Diabetic, Gluten Free, Low Lactose

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 24 meatballs

Calories 61kcal

Author HWC Magazine

Ingredients

Turkey Tofu Meatballs

• 1 pound Ground turkey
  
• 6 ounces Tofu
  firm
• 3 Green onions
  sliced thinly both white and green parts
• 2 tablespoons Soy sauce or coconut aminos, tamari sauce to keep gluten free
• 1 tablespoon Sesame oil
  
• Salt and white pepper
  to taste
• 3 cloves Garlic
  peeled and minced
• 1 inch Ginger
  knob peeled and grated
• 1 tablespoon Oil

Sauce

• Scrappings from pan
• 13 oz Coconut milk canned
• 1 tablespoon red Thai curry paste or green curry paste to taste (we used "Mae Ploy Green Curry Paste but you can make your own or use whatever brand you enjoy)
• 1 tablespoon Fish Sauce we used a gluten- free brand
• 1 teaspoon Stevia or sweetener of choice - optional (we did not use any)
• 2 tablespoons Lime juice or juice of one lime upon serving
• Salt and white pepper
  to taste

US Customary - Metric

Instructions

• In a large bowl combine ground turkey, tofu, green onions, soy sauce (tamari), sesame oil, salt and pepper to taste, ginger and garlic and mix well. Form into 1.5 inch balls. Set aside.

Stove Top Method

• Preheat pan with oil of choice and fry turkey tofu meatballs for about 3 minutes on all sides or until no longer pink - about 15 minutes. Turning every few minutes. Set aside. Do not wash your pan!!!!
• Remove your turkey meatballs for the pan and keep warm. Add the coconut milk, curry paste, fish sauce, sweetener of choice (optional) and salt and pepper to taste and heat until well combined.

  Allow the coconut curry sauce to cook and reduce a little longer ( about 5 minutes) before adding the meatballs back into the pan.

  Place your meatballs back in the pan. Turn the meatballs and drizzle the delicious coconut curry cream sauce over the low carb meatballs so they all have the sauce on them.

Oven Method

• Pre-heat oven to 375 degrees F or (190 C)

  Drizzle oil on the bottom of your Dutch oven or pan that can go from oven to stove top. Place your meatballs about 2 inches apart and bake for about 15 - 20 minutes until no longer pink inside. Set aside.

  Do not wash your pan!!!! Remove your meatballs from the pan, keep warm, set aside. Add coconut milk to the pan with the pan drippings and add fish sauce, curry paste, salt and pepper and sweetener of choice, if desired, and mix well.

  Add your meatballs back into the pan and toss in the coconut curry sauce.

Air Fryer Method

• Air Fry turkey tofu meatballs at 400 degrees F (204 degrees C) for about 10 minutes and turn over halfway to ensure browning on all sides. Complete the recipe as described in the stove top directions.

Serve Up Thai Meatballs

• Drizzle fresh lime juice over your Thai Curry Turkey Tofu Meatballs. Garnish with fresh cilantro and serve over cauliflower rice or zucchini noodles to keep it low carb. Delicious with steamed rice if you do not need to stay on a low carb diet.
• Enjoy!

Video

Notes

Recipe Tips

• Drain and pat dry the tofu before crumbling and adding into the meatball mixture.
• Don't overmix the meatball ingredients as this can make the meatballs tough.
• Use a good full fat quality coconut milk like Aroy-D or Thai Kitchen. Using the off brands that have lots of fillers or additions can result in a watery sauce.
• Don't wash the pan after cooking the Asian turkey meatballs. These pan dripping make the Thai curried sauce extra scrumptious and satisfying.
• Feel free to use Thai red or green curry paste for this curried turkey meatball recipe. 
• Prepared meatballs can be stored in the refrigerator for up to 3 days.
• Frozen turkey meatballs can be stored in the freezer for up to 2 months.

Nutrition

Serving: 6meatballs | Calories: 61kcal | Carbohydrates: 1g | Protein: 4g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Cholesterol: 14mg | Sodium: 133mg | Potassium: 55mg | Fiber: 0.1g | Sugar: 0.2g | Vitamin A: 128IU | Vitamin C: 1mg | Calcium: 16mg | Iron: 0.4mg

The post Low Carb Turkey Meatballs in Coconut Curry Sauce appeared first on Healthy World Cuisine

Perfect lunch or dinner for those busy back to school days, cold days or days you are feeling a bit under the weather.

Clear Broth in an Instant

Wave farewell to the hours spent waiting for Chinese soups to simmer on the stovetop, blanching chicken, and skimming the surface. The Instant Pot (or electric multi cooker) does all the work, so you don't have to.

Using the Instant Pot soup setting allows the liquid to come to a slow simmer without boiling - the result is a clear soup. In addition, we have loads of other helpful hacks to help you achieve a clear soup that even grandma would be proud of.

Soup Benefits

Grandmas always know best! This time-honored ABC Soup recipe has been around for centuries boosting immunity during cold and flu seasons or whenever you need some extra tender loving care. Revitalize your health and bolster your immunity with nourishing chicken soup. It's a bowl of prevention and wellness in every spoonful.

This chicken soup is cooked with bones, so it contains extra vitamins and collagen. ABC Soup is not cooked as long as our beef bone broth.  However, the added pressure from the Instant Pot helps extract the nutrients and flavor.

With just 6 main staple ingredients, you can enjoy a delicious homemade Cantonese soup, in under an hour. Try adding fun alphabet noodles or rice to the soup for an extra hearty meal.

What does ABC Soup Stand For?

Healthy ABC soup contains vitamins A, B and C from the nourishing carrots, potatoes, and tomatoes. One may argue that it is called ABC soup because it is an essential recipe that everyone should learn how to make - and it's easy like ABC.

Did ABC soup originate in Malaysia, China or elsewhere?  Does it even matter? All we know, is that you are going to love having this simple Asian soup on your menu rotation.

Easy to Find Ingredients

Chicken drumstick (legs) - are budget friendly. You can also substitute with other chicken parts with bones such as thighs, wings, etc. In addition, you can also substitute with pork ribs. If you use pork, you may consider adding in a little Shaoxing wine or cooking sherry to mellow out the flavor in the soup.

Potatoes - We used a waxy Yukon gold potato because we love that creamy buttery flavor. Because they are less starchy, they hold up well in soups and retain their shape. Red potatoes and new potatoes are also waxy potatoes that do not turn into mash while the soup simmers. If you prefer rice instead of potatoes, you may like to try our immunity boosting soup.

Carrots - Pick the thicker carrots. We prefer to cut larger the carrots larger to prevent them from breaking down during the cooking process. They add sweetness to this Chinese soup.

Tomatoes - Plum or Roma tomatoes are budget friendly, have less seeds and are meatier compared to other types of tomatoes. However, use the type of fresh tomatoes you have on hand or canned tomatoes. The acid from the tomatoes helps extract more collagen and cartilage from the bones.  This makes this Chinese soup more delicious and nutritious. 

Corn - Fresh on the cob is preferred during the peak season.  Our Tri-colored farmers market sweet corn added a delicate sweetness to the ABC soup broth.  Of course, you can substitute with either frozen or canned corn as well.

Onion - but of course, right! As shocking as this may seem, there is NO garlic in this recipe. A few sliced green onions add a pop of freshness to the dish.

Ginger - This fresh spice is optional but really makes this recipe super cozy, zippy and warming.  Of course, you can also try a little dried ground ginger instead of fresh. We add about 2.5-inch knob ginger bashed and add directly into the soup.

Optional Chinese Red Dates and Goji Berries - to nourish your spleen and blood.

How to Make Cantonese Soup in the Instant Pot

• Peel Tomatoes - First make a small slit in the tomato skin in both directions. Then, pour boiling water to cover the tomatoes for just about 1 to 2 minutes. Immediately, plunge the poached tomatoes into a bath of iced water. Then, peel the tomatoes and slice them into large chunks.

• Prep Vegetables - Peel and chop potatoes, carrots, onions, and slice into large chunks. Remove the husk from the corn on the cob. Use a knife to carefully cut into sections or just break it in half with your hands.

• Aromatics - Cut approximately a 2.0-inch (5.0 cm) piece of fresh ginger in half and bash with a knife. Rinse Chinese red dates and goji berries if you plan on using them - optional ingredient.
• Remove skin from chicken- If using a chicken drumstick, just start peeling from the large end down to the small end and pull off the skin and fat.

• Place all the ingredients in the Instant Pot and cover with water. Seal the Instant Pot and make sure the nozzle is in the sealed position. Set the Instant Pot to the soup setting for 35 minutes on high pressure. Allow the pressure cooker to natural release for at least 15 to 20 minutes or until the plunger is released. Season to taste.
• Serve ABC Soup - Place the cooked chicken, potatoes, carrots, tomatoes, onion, and corn on the cob in a bowl and ladle over several scoops of the nourishing clear chicken broth. Garnish with sliced green onions and enjoy.

The Instant Pot Advantage

Unlike a standard pressure cooker, the Instant Pot or electric multi cooker, has many other preset programs. These special settings are very convenient when cooking black rice or even a lentil ham stew because they simply the cooking process and you have better results.  

One of the primary benefits of owning a multi cooker lies in its soup setting. Unlike the pressure cook option, the soup setting facilitates a gradual and gentle simmer for the broth under pressure. With this function, there's no aggressive boiling involved. This is crucial because boiling soup can lead to undesirable outcomes such as cloudiness and the risk of vegetables turning mushy.

Of course, a cloudy soup with impurities and mushy veggies is not very appetizing! If you want a clear broth while cooking on the stovetop, you must first skim off the impurities and that takes time. This soup function on the Instant Pot keeps soups clear of impurities and/or at least allows the few to be easily scooped away from the top.

Crafting the Clear Broth

If your grandma showed you how to make authentic Chinese ABC soup, you were probably taught that you needed to blanch the chicken, not once but twice, before adding to the soup pot. With our fool proof method, you can skip this time-consuming step altogether.

1. Use the Soup function on the Instant Pot or electric multi-cooker with a normal pressure.
2. Use Chicken legs (drumsticks) because the skin is so easy to remove. In addition, there is no need to pre-blanch chicken legs before adding to the Instant Pot. (However, if you decide to use a fatty difficult to skin protein like chicken feet, etc. - These will need to be blanched before placing them in the Instant Pot)
3. When adding optional Chinese red dates to the soup, keep them whole. Remove them carefully before serving the soup. If they break open, they can cloud the soup broth. If they do break open, no worries. For the home cook, this is just fine because it makes the soup extra nourishing.
4. If you choose to cook Cantonese ABC soup on the stove top, do not boil broth. Instead, allow gradual heating to a simmer so that the proteins have a chance to gather. This makes it easier to skim foam off the top.

Recipe Tips

• Cut the vegetables into large chunks so that they do not break apart when cooking. The star of today's recipe is delicious sweet fresh picked sweet corn on the cob.
• Peeled vegetables and tomatoes are more pleasing from a texture standpoint.
• Remove as much fat and skin from the chicken as possible to keep the clearest broth. This is also more pleasing from a serving perspective.
• Season abc soup to taste with salt and pepper and adjust before serving. We usually do not add too much salt at the beginning because the flavors have not yet developed fully. If you are trying to watch your sodium intake, you can try using a salt free seasoning. 
• It can take up to 30 minutes for the Instant Pot to come to pressure before starting to cook on the soup setting.
• If you have the time, you can allow the Instant Pot multi cooker to naturally release. We chose to allow 15 minutes of natural release, followed by a quick release.
• Please be careful and use a towel when using the quick release method. The Instant Pot is quite full, and some juice and steam will be released.
• Do not overfill the multi-cooker! There is a line labeled on the inside pot that you should never go above.

Equipment

We used a 6.0 quart (5.6 liter) Instant Pot Duo series. It took approximately 6 cups of cool water to cover the ingredients. If you own a smaller multi-cooker, you can cut the ingredients in half and just cook less.

How to serve

Kid Friendly - We usually remove the chicken from the bone and shred or cut it into bite-sized pieces. This makes it easier for them to enjoy the soup without the hassle of bones.

Adults - We add tender chicken drumsticks and veggies with several ladles of nourishing broth into a soup bowl. Then, top it off with a few sliced green onions.

Accompaniments

• Consider incorporating cooked alphabet pasta or rice for a fun and filling meal idea. Encouraging the kids to spell out words using the alphabet pasta.
• Serve with crackers, whole wheat focaccia bread or gluten free dinner rolls.
• Sometimes, we like to serve a little soy sauce with garlic chili oil on the side to dip the chicken in.
• Serve a few pan-fried or boiled dumplings on the side.
• You can't go wrong with a delicious bowl of Hong Kong fried rice or eggplant with garlic sauce on the side.

Vegan Option

If you want to try a plant-based option, swap the chicken with mushrooms. Rehydrated dried shiitake mushrooms and their soaking liquid add a delicious umami flavor to the broth. You will need to reduce the cooking time to 20 minutes using the soup setting.

Storage and Reheating

Cantonese ABC Soup can be stored covered in the refrigerator for up to 3 days or in the freezer for up to 3 months.

Reheat the soup over medium heat in a pot on the stove top or in the microwave until warm.

Frequently Asked Questions (FAQ's)

More Savory Chinese Soups

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Cantonese ABC Soup (Instant Pot Clear Broth Recipe)

Warmup with a comforting bowl of traditional Cantonese ABC soup with our quick and easy Instant Pot's clear broth technique.

Course Mains

Cuisine Chinese

Diet Gluten Free, Low Lactose, Low Salt

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Instant Pot Natural Release 15 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 4 bowls

Calories 338kcal

Author HWC Magazine

Equipment

• 1 Electric Multi-Function Cooker (6 Quart Instant Pot or device with the soup function)

Ingredients

• 3 whole tomatoes (We used Roma) - peeled and chopped into large chunks
• 3 whole potatoes (We used Yukon Gold) peeled and chopped into large chunks
• 3 whole carrots peeled and chopped into large chunks
• 1 small onion peeled and chopped into large chunks
• 2 inch ginger fresh knob, cut in half and smashed
• 2 whole corn on cob peeled and chopped into 3 to 4 sections
• 4 whole chicken drumsticks (Legs, with the bone in) - remove skin
• water to cover ingredients in Instant Pot - we needed about 6 cups (1.4 liters).
• salt and pepper to taste (we used white pepper)
• red dates and goji berries dried optional - just a few
• 3 whole green onions sliced thin for garnish - optional

US Customary - Metric

Instructions

• Peel Tomatoes - First make a small slit in the tomato skin in both directions. Then, pour boiling water to cover the tomatoes for just about 1 to 2 minutes. Immediately, plunge the poached tomatoes into a bath of iced water. Then, peel the tomatoes and slice them into large chunks. (If you do not mind the peel in soup, you can just chop the tomatoes in large chunks.)
• Prep Vegetables - Peel and chop potatoes, carrots, onions, and slice into large chunks. Remove the husk from the corn on the cob. Use a knife to carefully cut into sections or just break it in half with your hands.
• Aromatics- Cut approximately a 2.0-inch (5.0 cm) piece of fresh ginger in half and bash with a knife. Optional - Rinse Chinese red dates and goji berries if you plan on using them.
• Remove skin from chicken- If using a chicken drumstick, just start peeling from the large end down to the small end and pull off the skin and fat.
• Place all the ingredients in the Instant Pot and cover with water. Season to taste. Seal the Instant Pot and make sure the nozzle is in the sealed position. Set the Instant Pot to the soup setting for 35 minutes on high pressure. Allow the pressure cooker to natural release for at least 15 to 20 minutes or until the plunger is released.
• We chose to allow 15 minutes of natural release, followed by a quick release. Please be careful and use a towel when using the quick release method. It is possible that some juice and steam will be released.
• Remove the ginger. To keep a clear broth, carefully remove the Chinese red dates if added. Check seasoning and add more salt and pepper as desired.
• Serve in bowls and garnish with a few sliced green onions. Enjoy!
• For the Kids: Our preference is to remove the chicken from the bone so it is easier for them to eat. In addition, we like to also add some cooked alphabet pasta or rice for an extra hearty meal.

Video

Notes

Recipe Tips

• Cut the vegetables into large chunks so that they do not break apart when cooking.
• Peeled vegetables and tomatoes are more pleasing from a texture standpoint.
• Remove as much fat and skin from the chicken as possible to keep the clearest broth. This is also more pleasing from a serving perspective.
• Season ABC soup to taste with salt and pepper and adjust before serving. We usually do not add too much salt at the beginning because the flavors have not yet developed fully. If you are trying to watch your sodium intake, you can try using a salt free seasoning.
• It can take up to 30 minutes for the Instant Pot to come to pressure before starting to cook on the soup setting.
• If you have the time, you can allow the Instant Pot multi cooker to naturally release. We chose to allow 15 minutes of natural release, followed by a quick release.
• Please be careful and use a towel when using the quick release method because some juice and steam will be released.
• Do not overfill the multi-cooker! There is a line labeled on the inside pot that you should never go above.

Storage 

Leftover soup can be stored covered in the refrigerator for up to 3 days or frozen for up to 3 months. 

Reheating

Feel free to reheat soup on the stove top over medium heat until heated through. Alternatively, you can reheat lightly covered in the microwave for a minute or until heated through. 

Nutrition

Serving: 1bowl | Calories: 338kcal | Carbohydrates: 31g | Protein: 40g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 119mg | Sodium: 174mg | Potassium: 1226mg | Fiber: 5g | Sugar: 5g | Vitamin A: 8130IU | Vitamin C: 40mg | Calcium: 61mg | Iron: 3mg

The post Cantonese ABC Soup appeared first on Healthy World Cuisine

Why it's Different

You are going to love the melt in your mouth roasted kabocha (also known as a Japanese pumpkin or winter squash). Kabocha squash is not only delicious air fried but we bet you will love it in our Creamy Kabocha Truffle Pasta.

What sets our air fry kabocha squash apart from the others is this decadent red curry sauce. This kabocha recipe easy enough for a meatless weekday meal but fancy enough for Thai Royal taste.

How we did it

We air fried our Japanese pumpkin slices just until fork tender. Then, we used the "crack the curry method" to make a thick coconut turmeric "choo chee curry sauce".  Finally, we drizzled the red curried sauce on top of the roasted kabocha and served with a side of forbidden black rice. One bite and you will find out why this kabocha squash recipe is fit for a king.

Recipe Shortcuts

We have been craving everything "pumpkin" this autumn. Unlike our savory Thai Pumpkin Curry and our Instant Pot Pumpkin Risotto our air fried kabocha curry recipe idea originated in the Thai Royal Palace. We learned all the tricks to make this special recipe at the Mandarin Oriental Thai Cooking School in Bangkok, Thailand.

To save time and resources, we took some short cuts like cooking the kabocha squash in the air fryer and adjusting the curried sauce with easy to find ingredients.

Come along and we will show you how to cut a kabocha squash, easy recipe substitutions, recipe tips and how to crack your curry.

No air fryer? No problem! We have included baked instructions for your convenience too.

Ingredients and Substitutions

Kabocha squash (Fạkthxng - ฟักทอง) or sometimes called a Japanese pumpkin is a winter squash. You may substitute with other sweet yellow squash like butternut squash, acorn squash or even a pie pumpkin. Did you know that kabocha squash has only about 35 calories in a cup with about 7 grams of carbohydrates? In our opinion, we feel the kabocha squash is sweeter than an air fried butternut squash and has less moisture. These attributes make it a delicious addition to this easy autumn and winter recipe.

Coconut milk or coconut cream - full fat and without added ingredients or thickeners. We have the best results with Aroy-D full fat or Thai Kitchen coconut milk.   Traditionally, choo chee curry sauce is made with coconut cream.  Unlike a regular curry which has a thinner sauce, choo chee (chu chee) type of curry is more like a thick gravy. We know that coconut cream is more expensive and more difficult to find.  So, we have found an easy work around using regular full fat coconut milk. You just cook off the extra liquid.  Check out our recipe card below for the details.

Red Curry Paste - To save time we use store bought - premade paste. However, if you have all the fresh Thai ingredients like kaffir lime leaves, Thai bird chilis, galangal, lemongrass, garlic, and shallots, you could also make your own from scratch. Our favorite brands are Mae Ploy Thai Red Curry Paste or Thai Kitchen. Use the Thai Kitchen brand, If you want to keep the kabocha squash recipe vegan. If you have any leftover paste, try our Simple Spicy Thai Hot Pot.

Brown sugar/Palm sugar/ Sugar Alternative of choice - as you already know, Thai Cuisine is extra delicious because it generally incorporates sweet, savory, sour and spicy in every bite.

Turmeric - not only gives this delicious, curried sauce a beautiful golden color but it also packs in some healthy antioxidants. We used 1 teaspoon of dried turmeric. You can also use 1 tablespoon of fresh grated turmeric.

Fish Sauce - gives the Thai curry its savory flavor. Red Boat or Thai Kitchen both carry gluten free options. There are vegan fish alternatives at the market too.

Lime zest or thinly sliced kaffir lime leaves to garnish. Give a boost of freshness to the curried air fried kabocha squash.

Why "Crack" Coconut Cream?

In traditional Thai curries, the coconut milk (coconut cream) is cooked for about 5 to 10 minutes until the oil separates from the coconut cream or milk. The purpose is to help the spices and aromatics of the curry paste get incorporated into coconut milk and intensify the flavor, richness, and creaminess of the curried sauce. We think our Thai Curry Turkey Tofu Meatballs are extra delicious using this process.

Coconut cream is commonly used to make a thick curried sauce. However, it more difficult to find and costs more than regular full fat coconut milk. That is why we have revamped this recipe so you can use full fat coconut milk for the curried sauce.

How to "Crack" Coconut Cream or Milk?

1. Pour the coconut cream or milk in a wok or large pan so that it has a big cooking surface.
2. Stir continuously over medium heat while the bubbles are forming.
3. You will notice evaporation as the steam rises and the coconut milk gets thicker.
4. Be patient! It takes about 10 minutes for the coconut cream to crack. You will see the oil separate from the coconut. Sometimes, the coconut mixture does not crack until you add in the curry paste. You can now add the rest of the ingredients in the recipe.

Please note, if you use a coconut milk or cream with added thickening agents, your coconut cream or milk may not ever crack. Do not worry! The actual crack is not as important as getting the product thickened by allowing the liquid to evaporate off. Once that happens, the curry is rich, thick and its flavor is well distributed into the curry sauce.

Step by Step

• Microwave whole kabocha squash on high for just 2 to 3 minutes. This makes the winter squash easier to cut and peel.
• Carefully cut kabocha in half, remove the seeds and peel. Save the seeds if you desire and make Air Fryer Pumpkin Seeds.

• Slice the squash in 1.5-to-2-inch slices.

• Grease the air fryer basket and the sliced squash on both sides. Then, season with garlic salt.
• Air Fry Kabocha squash for approximately 12 to 16 minutes or until slightly toasty and fork tender.

• In the meantime, pour coconut milk in pan or wok over medium heat and let it bubble away while you stir for 5 to 10 minutes until the oil starts to separate from the coconut milk.

• Then, add the red curry paste, brown sugar, turmeric, and fish sauce and cook until thick and bubbly.

• Serve air fryer kabocha squash with curried sauce and rice. Garnish with either thinly sliced kaffir lime leaves or lime zest.

Serving Suggestions

Rice is the perfect side dish to our air fried kabocha squash with Thai curry sauce. Have a little fun with the upcoming Halloween holiday and serve ORANGE kabocha and serve Instant Pot BLACK Rice Pilaf on the side. In addition, jasmine long grain rice, coconut rice or your favorite type of rice is also a great pairing.

Start out your meal with a serving of Thai Hot and Sour Prawn Soup and a few Thai Firecracker Shrimps. Satisfy you sweet tooth with our Easy Mango Sticky Rice for dessert.

Garnishes

There is one garnish that is not optional. Fresh lime zest or thinly sliced kaffir lime leaves adds the 4^th element (sour and brightness) to this royal Thai recipe. It can be very difficult to obtain kaffir lime leaves unless you live in Asia or a warm climate. Fresh lime zest is not a perfect match to the aromatic lime leaves, but it is a very close second.

Fresh chili peppers, cilantro and fresh lime wedges are additional garnishes that many enjoy.

Recipe Tips

• Choose a high-quality full fat coconut milk or coconut cream without any fillers for the best results.
• Microwave your kabocha squash on high for just 2 to 3 minutes max before carving. This makes the winter squash easier to cut and peel.
• Sharpen your knives and keep your fingers away from the blade when chopping. Consider using a peeler instead of a knife to peel the skin.
• You can leave the skin on the kabocha, if desired, as it is edible. However, personally we prefer the texture with it off. In addition, it takes a bit longer to roast with the skin on.
• Every air fryer has a different capacity and it may take a little more or less time depending on what model you are using. We used the Cosori toaster oven style air fryer for this recipe. Just like in our air fryer baked apples or banana spring rolls recipe, do NOT over crowd the air fryer. If your air fryer is small, cook in batches.
• Be patient while you are waiting for the coconut milk/cream to crack and stir continuously. The heat must be on medium, and the coconut milk must be slowly bubbling.
• Sometimes, even with the best efforts, the coconut milk does not crack - do not worry. The goal is for the curry sauce to thicken and for the flavors to mingle in the coconut milk.

Variations

Bake it! If you do not have an air fryer, you can bake Kabocha at 400 degrees f (204 degrees C) for 30 to 35 minutes or until fork tender.

Try other Winter Squash! Feel free to exchange with butternut squash, acorn squash, pie pumpkin or other sweet winter squash in your region.

Reheating and Storage

If you have any leftovers, they can be stored in a covered container in the refrigerator for up to 3 days or in the freezer for up to 2 months.

Reheat leftover kabocha that has the curried sauce on it in the microwave or stove top. If you have the sauce separate from the squash, you can reheat the kabocha in the air fryer at 400 degrees F (204 degrees C) for 5 minutes or until toasty warm or in a 400-degree F (204 degree C) oven for about 10 minutes. The curried sauce can be microwaved or heated up on stove top.

Frequent Asked Questions (FAQ's)

More Delicious Curries

Thai Red Curry Salmon

Ground Turkey Sweet Potato Curry

Halibut Curry in a Hurry

Turkey Curry Puffs

Tasty Thai Curry Bowls

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Air Fryer Kabocha Squash with Curried Sauce

Our Roasted Air Fryer Kabocha Squash is drizzled over the top with a rich and creamy curried Sauce. If you have been craving something warming and nourishing, this healthy pumpkin recipe is for you.

Course Thai Cuisine

Cuisine Thai

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 4 servings

Calories 192kcal

Author HWC Magazine

Equipment

• air fryer or oven

Ingredients

Air Fried Kabocha Squash

• 1 tablespoon coconut oil
  or oil of choice (melted coconut oil)
• 1.5 pounds kabocha squash
  2 inch thick slices- (about ½ of a whole kabocha. Seeds removed and skin removed- can exchange with butternut or acorn squash
• ¼ teaspoon garlic salt
  

Curried Sauce

• 13.66 ounces coconut milk 1 can full fat (or ½ can coconut cream and ½ can of coconut milk) ~400 ml
• 1 tablespoon red curry paste adjust to desired spiciness level
• 2 tablespoons fish sauce or to taste (if you cannot find fish sauce then add salt to taste)
• 1 tablespoon brown sugar or sugar alternative of choice
• 1 teaspoon turmeric dried ground or 1 tablespoon freshly grated

Garnishes

• kaffir lime leaves or lime zest and lime wedges for serving
• cilantro optional as desired
• Red Thai Chili peppers optional as desired

US Customary - Metric

Instructions

Prepare Kabocha Squash

• Preheat air fryer to 400 degrees F (204 degrees C). Microwave whole kabocha squash for 2 minutes on high to make it easier to cut and peel. Slice kabocha squash in half. Remove the seeds and peel. Then, slice the winter squash into about 2 inch slices. We ended up 8 slices. This is dependent on the size of your kabocha squash. (No air fryer, no problem! Oven direction in the notes below)
• Brush kabocha squash with melted coconut oil (or oil of choice) and sprinkle with garlic salt on both sides. Air fry for about 12 to 16 minutes or just until fork tender. Do not overcook as you still want it to have some texture.

Prepare the Thai Curry Sauce

• While your kabocha squash is in the air fryer, add the FULL FAT coconut milk to a wok or pan and bring to a slight boil. Stir constantly until the liquid has evaporated back off and the coconut cream coats the back of a spoon and . You have to work fast and keep moving your ladle in the wok to press the coconut cream up the sides of the wok and then turn over. You cannot be distracted for these 5 to 10 minutes.
• Add your red curry paste. If you like it really mild (like me) then just add a teaspoon at a time until you get it to right heat level - taste along the way. However, If you like it extra spicy, add 2 tablespoons. Keep stirring your wok on a medium simmer (the curry mixture should be bubbling) until the coconut cream cracks (this is where the oil separates from the coconut milk). (Do not worry if your coconut milk does not crack. The goal is to reduce the milk into a thick curry sauce and allow the flavors of the spices to permeate the sauce.)

  Simmering your coconut "cream" with your aromatic Thai curry spices forces the oils to come out and that is what they mean by "cracking" of the coconut cream.) 
• Add your fish sauce and palm sugar or sugar alternative of choice. Keep stirring the Thai curried sauce. Taste and adjust seasonings as desired. (Just as an FYI- there are also gluten-free and vegan fish sauces on the market) Set aside.
• Arrange your roasted kabocha squash on a serving platter along with your forbidden black rice or Thai Jasmine white rice. Pour the prepared Thai curry sauce over the kabocha squash. Garnish with kaffir lime leaves (or lime zest) red chilies and cilantro. enjoy!

Video

Notes

Recipe Tips

• Choose a high-quality full fat coconut milk without any fillers for the best results. Traditionally, this recipe is made with both coconut cream and milk. However, we know that coconut cream is sometimes difficult to find and more expensive.  Therefore, we have adjusted the recipe using just full fat coconut milk. 
• Microwave your kabocha squash on high for just 2 to 3 minutes max before carving. This makes the winter squash easier to cut and peel.
• Sharpen your knives and keep your fingers away from the blade when chopping.
  Consider using a peeler instead of a knife to peel the skin.
• You can leave the skin on the kabocha, if desired, as it is edible. However, personally we prefer the texture with it off. In addition, it takes a bit longer to roast with the skin on.
• Be patient while you are waiting for the coconut milk/cream to crack and stir
  continuously. The heat must be on medium, and the coconut milk must be slowly
  bubbling.
• Sometimes, even with the best efforts, the coconut milk does not crack - do not worry.
• The goal is for the curry sauce to thicken and for the flavors to mingle in the coconut milk.

Storage
If you have any leftovers, they can be stored in a covered container in the refrigerator for up to 3 days or in the freezer for up to 2 months.

Oven Baked Kabocha Directions

Preheat oven to 190 degrees C (374 F). On a greased or parchment lined baking tray, lay out your 6 slices of kabocha squash and brush with coconut oil and sprinkle with garlic salt on both sides. Bake for about 25  to 35 minutes or just until fork tender. Do not overcook as you still want it to have some texture.

Nutrition

Serving: 1g | Calories: 192kcal | Carbohydrates: 22g | Protein: 2g | Fat: 10g | Saturated Fat: 10g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.3g | Sodium: 940mg | Potassium: 634mg | Fiber: 3g | Sugar: 7g | Vitamin A: 2917IU | Vitamin C: 21mg | Calcium: 58mg | Iron: 1mg

The post Air Fryer Kabocha Squash with Curried Sauce appeared first on Healthy World Cuisine

It's official! Sweater weather has arrived. When we are not enjoying our date-sweetened easy pumpkin empanadas or healthy pumpkin muffins , we are craving savory pumpkin pie. Yes, you heard us right! Savory pumpkin!  Our mild coconut chickpea curry is rich, creamy, and packed with healthy warming spices.

2 Meal Options

We have two meal options for you here.  Meal Option 1 has this Thai red curry served in these super cute little pie pumpkins for a delicious warming and comforting meal idea. Presenting and serving like this creates maximum style points, perfect for autumn, and is just plain fun.

If your workday has been crazy, our Meal Option 2 short-cut version using chopped pumpkin or squash either fresh or frozen is for you. A quick and easy prep and go pumpkin curry for those days you really do not feel like cooking but need something quick and satisfying. If you can open a can, jar, bag and stir, those are all the skills you need to throw this dinner together.

This satay inspired coconut curry uses simple ingredients you can find at a regular grocery store, is budget friendly and a fun way to enjoy the autumn harvest season. Happily, vegan, gluten-free, dairy free and a delicious addition to spleen qi meal plan.

Ingredients and Substitutions

Pumpkin or squash - We have made this recipe two different ways. If you want to have dinner on your table in under 20 minutes choose a precut FROZEN butternut squash or kabocha squash. These are found in the vegetable frozen food section of your grocery store and really save time.

Since FRESH is always best. Try pie pumpkins, acorn squash, butternut squash, kabocha squash other type of pumpkin or squash of choice and still be done in 30 minutes. Buying peeled and cubed squash and pumpkin at the market makes the process even more convenient. To learn how to peel and cube a butternut squash be sure to watch our Quinoa Harvest Salad recipe and video.

We roasted whole 'pie pumpkins' to serve as a bowl for our Thai Pumpkin curry. Pie pumpkins are generally smaller than their Jack-O-Lantern cousins, have more 'flesh' and are a bit sweeter. If you are going with meal option 1 and serving your curry in a roasted pumpkin bowl, there is no need to put extra pumpkin in the curry (you can if you wish, but it's not required). With each spoonful of curry, you are also going to scoop a little bite of that creamy roasted sweet pumpkin. Oh my, need I say more. It is creamy, rich, and dreamy.

Chickpeas (garbanzo beans)- for a little protein boost. Use canned chickpeas to save time and effort. Firm tofu is also a good choice, and it makes this pumpkin curry recipe velvety smooth.

Red curry paste - red curry paste is our favorite, but you could also use yellow curry. If you have left over curry paste, be sure to try our Thai Red curry Salmon, Creamy Thai Sweet Potato Soup or our Simple Thai Spicy Hot Pot.

Peanut butter - it's what gives this satay curry that little extra richness. Be sure to choose a creamy peanut butter. We used an all-natural, no added sugar peanut butter. Surprisingly, you really do not taste the peanut butter. The nut butter gives the recipe that extra silky creaminess. Feel free to substitute with almond butter, roasted pumpkin seed butter or other nut butter of choice.

Coconut Milk - You can use full fat or light coconut milk. Both types work well.

Mild Curry Powder - We used a Middle Eastern mild curry powder from Ziyad which is a blend of Coriander, Turmeric, Red Pepper, Fenugreek, Mustard, Fennel, Garlic, and Cumin. We are all about using what you have on hand and just adjusting the amount up or down depending on the spice level.

Turmeric - gives this pumpkin curry that beautiful golden color. Packed with antioxidants, turmeric adds warming spice to our Roasted Turmeric Spiced Turkey Breast and Turmeric Vegetable Medley. 

Veggies of Choice - Now this is the part that you can have a little fun and clean out your crisper. We added sweet potato greens but spinach, bok choy or any quick cooking vegetable works well. If you want to add a firm vegetable, like green beans or carrots, you will need to add these at the beginning so that they have a chance to cook through.

Plain or in an Edible Bowl

When life gets busy, we are all about just getting this pumpkin chickpea curry recipe on the table - FAST! Speed things up using frozen cubed pumpkin, kabocha or butternut squash. It cooks in just minutes inside the curry. If our family is lucky, they might even get a side of Jasmine rice or cauliflower rice.

If you are looking for something special, try serving your coconut chickpea curry right in these adorable little roasted pie pumpkins (sometimes called 'sugar pumpkin'). There is no need to add pumpkin to the curry since you're going to enjoy a delicious, sweet bite of pumpkin with every bite.

How to Roast a Pumpkin?

If you want to make these super cute pumpkin bowls for serving, it's easy to do. Actually, you could even do this with acorn squash or other small sweet squash breeds.

• Preheat oven to 400 degrees F (204 degree C).
• Cut the lid off your small pumpkin and remove the seeds. Don't throw the seeds away! Instead make a batch of our Roasted Cajun Pumpkin Seeds.

• Scrap out the strings and extra things that should not belong and discard. Place a little olive oil on your fingers and rub the inside of the pumpkin and season well.
• Bake for 35 to 45 minutes or until the knife pierces the flesh of the pumpkin easily.

How to Prepare the Best Darn Curry in a Hurry!

Thai cuisine is the perfect blend of savory, sweet, sour, and spicy. This flavorful Thai Pumpkin Curry is sure not to disappoint. As you know, Thai spice level can vary. This curry recipe is just flavorful, with a mild spicy lvel. However, what you are going to love most is that creaminess. The secret is the peanut butter. Don't you worry! You can't taste the peanut butter, but it gives this Satay curry that silky and creamy texture.

Here are the main steps…

• Fry up the aromatics (onion, ginger, and garlic) in a little olive oil.
• Add in red curry paste and brown sugar until the oils start to come out.

• Pour in the coconut milk, soy sauce, curry powder, turmeric powder

• Spoon in creamy peanut butter or other nut butter of choice and stir until well incorporated. When making this pumpkin curry with a side of rice and not in a whole roasted pumpkin, add in diced pumpkin or squash.
• If using frozen pumpkin or squash, this will cook up in 5 minutes.
• Alternatively, if using raw cubed pumpkin, it will take about 15 to 20 minutes just until they get fork tender.

• Next add the canned rinsed chickpeas and fresh cooking greens of choice. We used fresh sweet potato greens but also delicious with spinach or baby bok choy.

• Sprinkle on fresh lime, stir and enjoy!

Try These Variations

• Who said this pumpkin coconut curry needs to be vegan!! Try adding thin slices of chicken. Add the chicken right after the aromatics.  Fry it up so that the juices no longer run pink before adding the remainder of the ingredients.
• Try adding peeled and deveined shrimp in right at the end of the recipe. These only need a couple of minutes to poach in the coconut curry.
• Don't have cubed pumpkin or whole pumpkin? No worries! If you have a can of plain pumpkin puree, this will work in a pinch. (Not the sweetened kind with pumpkin pie spice-just plain)
• If chickpeas are not your thing, try adding firm tofu.
• Are you a chili lover? If you like the heat, add more red curry paste to suite your spice level.
• Serve this curry recipe for Halloween with a spooky side of Instant Pot Black Rice Pilaf for a fun treat.

Top Tips

1. Be careful if you are peeling and dicing up your own pumpkin. Use a sharp knife and always cut downward and away from you. Be very careful as we need to keep all your fingers during the upcoming holiday season.
2. If roasting whole pie pumpkins, you can cut them in half if larger or just cut the tops off, if small. We like to make sure the whole is large enough so that it is easy to ladle in the curry.
3. Learning how to "CRACK" a curry is the process whereby you cook the aromatics, oil, curry paste and coconut milk until the oil separates from the coconut cream. When the moisture evaporates, the coconut cream becomes thick, rich, and delicious. Cracking a curry is an important step in making a good Thai curry.

Toppings and Garnishes

You could just add a dollop of this Thai pumpkin curry over your rice and be perfectly happy. However, why not add some easy roasted pepitas, cilantro, chilis and fresh limes and kick it up a few notches. If we are roasting pumpkin, our favorite snack and topping for soups and curries is our Roasted Cajun Pumpkin Seeds.

Frequent Asked Questions

There is no better way to warm up from the inside out then with our Thai Pumpkin Curry recipe.

Stay healthy, warm, and take care.

More Delicious Curry Recipes

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Thai Pumpkin Curry

Try our vegan Thai Pumpkin Curry with chickpeas for a quick and easy meal.  For extra fun, serve it inside a little roasted whole pumpkin bowl for a festive fall dinner.

Course Mains

Cuisine Thai

Diet Vegan

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 4

Calories 417kcal

Author HWC Magazine

Equipment

• wok or pan
• oven if baking a whole roasted pumpkin

Ingredients

Whole Roasted Pumpkin (or Squash) Bowl - OPTIONAL

• 2 small pie pumpkins or 2 small acorn squash or small pumpkin or squash of choice (ours pie (sugar pumpkins) Ours were 2.0 pounds (0.9 kg a piece).
• 1 tablespoon oil
• salt to taste

Thai Pumpkin Curry

• 1 tablespoon oil
• ½ onion or about ½ cup peeled and chopped
• 1 inch knob fresh ginger peeled and grated
• 3 cloves garlic peeled and minced
• 1 tablespoon red curry paste or to taste
• 1 teaspoon curry powder we used Ziyad brand as that is what we had on hand. Adjust amount to your desired heat level.
• 1 teaspoon turmeric powder
• 1 tablespoon brown sugar or sugar alternative of choice
• 13 ounces coconut milk
  or 1 can (403 ml) (light or regular)
• 2 tablespoons soy sauce or tamari to keep gluten free
• 2 tablespoons creamy peanut butter or nut butter of choice. We used an all natural peanut butter.
• 2 cups pumpkin or squash If you are serving your Thai Pumpkin curry in a pumpkin bowl, additional pumpkin is not needed. Pumpkin is only required if you are making our quick and easy version with a side of rice. We used frozen cubed prepared pumpkin to save time. However, you can also use pumpkin or winter squash peeled and cut into 1 inch x 1 inch chunks.
• ⅓ to ½ cup water to thin out curry to allow the pumpkin to cook
• 15 ounces chickpeas canned , drained and rinsed well (also known as garbanzo beans)
• 2 cups spinach or fresh greens of choice like sweet potato greens or quick cooking veggies like baby bok choy, chopped- optional
• 2 tablespoons lime juice or juice from one lime
• 2 cups steamed rice optional or can use cauliflower rice. Only needed if not serving inside a roasted pumpkin bowl.

Garnishes - optional

• cilantro (coriander) garnish - optional
• 2 tablespoon Roasted Cajun Pumpkin Seeds garnish - optional
• 2 tablespoon Easy Roasted Pepitas
• chili peppers optional

US Customary - Metric

Instructions

Whole Roasted Pumpkin Bowls (OPTIONAL)

• Preheat oven to 400 degrees F (204 degrees C)
• Cut small pie (sugar) pumpkins or (acorn, small kabocha or other squash) in half and remove the seeds and string. Cut from the top to the bottom and you can remove the stem if desired.

  If you have really big eaters and very small pumpkins, just cut the lid off of the pumpkin wide enough that you can ladle the curry into the pumpkin bowl and leave the stem on. This is such a cute presentation and so festive.
• Rub the inner cavity of the pumpkins with olive oil and salt to taste. If keeping the stem of the pumpkin on, wrap with a little piece of aluminum foil to prevent burning.
• Bake for 35 to 45 minutes or until the knife pierces the flesh of the pumpkin easily. For every pound of pie pumpkin, it yields about 1 cup of cooked mashed pumpkin.

Thai Pumpkin Curry

• In a wok or pan, add in oil and bring up to a medium heat. Add in chopped onions, grated ginger, minced garlic, red curry paste, curry powder, turmeric powder and brown sugar or sugar alternative of choice. Stir and cook for a couple of minutes until it becomes aromatic.
• Add in the coconut milk and bring the heat up to a medium high heat an stir until you start to see the oil separate from the coconut milk about 5 minutes. This is known as "cracking" the curry. Sometimes, if using a light coconut milk, this does not happen but it will still be delicious.
• Next, add in the soy sauce, peanut butter or nut butter of choice and stir until well incorporated.
• If you are serving the Thai curry inside a roasted pumpkin, you can SKIP THIS STEP.

  On the other hand, if you do not plan on serving your curry inside a roasted pumpkin, add the cubed pumpkin or squash and about ⅓ to ½ cup of water.

  If you are adding frozen cubed pumpkin or squash, you will only need about ⅓ cup water and it is going to cook thaw fast in the curry- about 5 minutes. On the other hand, if you are adding raw diced pumpkin or squash, add ½ cup water and it will take approximately 15-20 minutes to cook or until the pumpkin cubes are fork tender.
• Add canned chickpeas and favorite quick cooking greens of choice. (fresh spinach, etc.) and stir until the greens start to wilt. Add a lime juice and stir.

Serving up the Curry

• Ladle a scoop of coconut chickpea curry into one of your roasted pumpkin bowls.

  Garnish with roasted pumpkin seeds, roasted pepitas, cilantro and chilis as desired.

  If serving up our fast and easy Thai pumpkin curry, enjoy with a side of rice.

  Enjoy!

Video

Notes

Nutrition facts are based on the fast and easy version of our Thai Pumpkin Curry NOT served inside of a roasted pumpkin bowl.  The reason being is each size, type and amount of pumpkin will be different. 

For each cup of cooked pumpkin, here are the nutrition facts

• Calories: 49
• Fat: 0.17g
• Sodium: 390mg
• Carbohydrates: 12g
• Fiber: 2.7g
• Sugars: 5g
• Protein: 1.8g

Shortcuts

• Use frozen pumpkin or squash for the quick and easy version.

Storage

You can store this curry and the pumpkin bowls in a sealed container for up to 3 days.

Pumpkin curry freezes well for up to 2 months in a sealable container. You can reheat in the microwave or cook on the stove top until hot and toasty. However, leftover rice does not freeze well.

Cooking tips

• If you are peeling and dicing up your own pumpkin, BE CAREFUL!. Use a sharp knife and always cut downward and away from you. Please be very careful as you are going to need all your fingers during this upcoming holiday season.
• When roasting whole pie pumpkins, you can cut them in half if larger or just cut the tops off, if small. We like to make sure the whole is large enough so that it is easy to ladle in the curry.
• Learning how to "CRACK" a curry is the process whereby you cook the aromatics, oil, curry paste and coconut milk until the oil separates from the coconut cream. When the moisture evaporates, the coconut cream becomes thick, rich, and delicious. Cracking a curry is an important step in making a good Thai curry.

Nutrition

Serving: 1serving | Calories: 417kcal | Carbohydrates: 46g | Protein: 13g | Fat: 20g | Saturated Fat: 8g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Trans Fat: 1g | Sodium: 403mg | Potassium: 717mg | Fiber: 10g | Sugar: 12g | Vitamin A: 6973IU | Vitamin C: 15mg | Calcium: 101mg | Iron: 5mg

The post Thai Pumpkin Curry appeared first on Healthy World Cuisine

Time Saving

Traditionally, making pho broth from scratch takes hours on your stove top while you roast the beef bones and then simmer with aromatics, and spices. Of course, you can try to speed up this process in the instant pot (pressure cooker), but you might end up waiting at least 30 minutes just for your device to heat up.

Our easy stove top method takes only 20 minutes to simmer using store bought beef stock or bone broth. You won't believe how flavorful this broth gets. Then, just a couple of minutes to plate up and dinner is served.

In addition, our beef pho recipe is gluten-free just like our Chinese Beef Noodle Soup Recipe. This is especially important if you are trying to heal your gut and boost your immunity around the cold and flu season.

Ingredients and Substitutions

Bone Broth or Stock - There are so many delicious gluten-free beef broths on the market to choose from. This is a huge time saver!  When the weather starts to cool off, we always make a huge batch of our homemade Nourishing Slow Simmered Beef Bone Broth and freeze it.

Not only is bone broth nourishing but it can help heal a leaky gut. The collagen in bone broth can help boost your immunity by improving your gut health. You can choose any of these in this recipe. Please note though, if you choose a bone stock or bone broth without any added sodium, you may need to season a little more with salt or fish sauce to taste.

Fish sauce - We used Red Boat gluten-free fish sauce. If you are not sensitive to gluten, then you can use your favorite brand of fish sauce.

Spices - Whole spices like cinnamon and star anise are traditional in this gluten free pho recipe. Cloves are also another traditional ingredient. We did not add any cloves based on our flavor preference. Of course, you can substitute with dried ground spices. Hint: 5 Spice powder is a good alternative for whole star anise, if you have difficulty finding this ingredient.

Cinnamon and star anise are warming herbs that can benefit your spleen. If you would like to learn more about Traditional Chinese Medicine (TCM), please read our articles Introducing the Five Energies of Food and Feed Your Spleen: Nourish your Body

Aromatics - onions, garlic and ginger are delicious in this recipe. We like fresh but of course you can add dried ground aromatics, if that is what you have on hand.

Gluten-free rice noodles - Pad Thai noodles or a medium rice noodle work great in this recipe. If you do not have a gluten sensitivity, you can exchange with cooked ramen or whatever your little heart desires.  If you are trying to watch your carbs, add in a few zucchini zoodles (noodles).

Beef - Another time saver is having your butcher cut up the beef super thin or buy chipped beef. If this option is not available, sukiyaki beef works great, or you can slice your own beef super thin.

Toppings - This is where you can get creative and use what you have on hand. We love fresh herbs like cilantro, basil, and mint. Sprouted mung beans (bean Sprouts), sliced green onions and chilis are always a huge hit with our family. You can really add anything you like. Other ideas are thin mandolin sliced carrots and spinach.

How to Make Flavorful Broth

You won't believe how flavorful this simple pho broth becomes in just 20 minutes of simmering.

Here are the basic steps…

• Sauté onions, ginger, and garlic on high to get a nice char. Add in brown sugar or sugar alternative to accelerate the charring process.

• Add store bought gluten-free beef broth or homemade bone broth, cinnamon, Star anise and gluten-free fish sauce and simmer for 20 minutes

• Remove aromatics and dried spices. Now you have a rich beef pho broth ready to serve.

Assembly Process

While your pho broth is simmering away, prepare all your additions and toppings.

• Add hot water to rice noodles to soften
• Wash fresh herbs like mint, cilantro, green onions, and basil to add to pho soup.
• Soak and wash bean sprouts well and drain.
• Cut up fresh limes

Order of Operations

Do you like fun interactive meals like our Spicy Sichuan Hot Pot, Simple Spicy Thai Hot Pot or our Middle Eastern Party Feast? We certainly do! Place all your gluten-free pho ingredients out on the table. If you have a portable cook top, you can keep the broth simmering away right at the table. The pho broth must be piping hot so when you pour it over the super thin sliced beef, it cooks the beef.

No portable cooktop? No problem! Just set out all the ingredients on the counter right next to the stovetop. Family and friends can assemble their own Asian pho just the way they like it - buffet style.

• Put rice noodles in a bowl.

• Add chipped beef or super thin sliced beef on top of the noodles.
• Pour your delicious pho beef broth over the noodles.

• Garnish your personal phở bò with all your favorite toppings like bean sprouts, fresh herbs, and chili peppers.
• Stir up so that the hot Vietnamese broth cooks the thin beef and enjoy!

Variations

The best part of this quick and easy gluten free pho is that it is easily customizable to fit your diet needs.

• Want to make it low carb? Try adding zucchini noodles or other spiralized vegetables.
• Vegan changes include using a vegetable broth instead of beef broth. Try adding shiitake mushrooms instead of beef and or firm tofu. There are also many vegan fish sauce alternatives on the market. Ocean's Halo fish sauce is vegan, soy free and gluten free.
• Have leftover Savory Herb Roasted Whole Chicken? Try adding chicken broth and slices of chicken instead of beef and beef stock.
• Add quick cooking greens like spinach and bok choy.

Side dishes

Gluten free Pho Bo is delicious all on its own. However, our Summer Rolls with Chili-Lime Dipping Sauce and Vietnamese Shrimp Vermicelli Salad our some of our favorite starters. If it's the weekend, be sure to start out with a refreshing Tropical Fruit Rambutan Cocktail to get the party started.

Storage

Leftover Pho broth and raw thin slices of beef can be stored separately in a sealed container in the refrigerator for up to 3 days or in the freezer for 2 months. Fresh veggies and herbs and such can be stored in the refrigerator, about 7 days.

However, the cooked rice noodles need to be pitched, if not used within 24 hours. The reason we say this is we had the worst food poisoning in our life ever after eating cooked rice noodles. Who knows if it was the noodles or maybe it was the Hong Kong water?  However, it is better to be safe than sorry.

Frequent Asked Question (FAQ's)

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Gluten Free Pho Bo (Quick Beef Pho Recipe)

Slurping and sipping on a nourishing bowl of Vietnamese gluten free Phở Bò (beef pho) is almost better than getting a hug from your mom. Topped with loads of fresh herbs, thin sliced beef, bean sprouts and chilis - a delicious way to transition from one season to another.

Course Mains

Cuisine Vietnamese

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 bowls

Calories 658kcal

Author HWC Magazine

Equipment

• soup pot

Ingredients

Gluten-Free Pho Broth

• 1 tablespoon oil for frying aromatics
• 1 large onion peeled and sliced
• 1.5 inches ginger (peeled and sliced) fresh or ½ teaspoon dried ground ginger.
• 4 cloves garlic fresh (bashed on counter to release flavor and remove peel) or 2 teaspoons dried ground garlic powder
• 2 tablespoon brown sugar (or to taste-can use sugar substitute of choice if diabetic)
• 8 cups beef broth Can use either beef stock or bone broth. We used our homemade beef broth that was salted to taste. Use a gluten-free stock if sensitive to gluten.
• 5 whole star anise if you cannot find can substitute with 1.5 teaspoons ground 5 spiced powder.
• 3 twills cinnamon or 1.5 teaspoon dried ground ginger
• ⅓ cup fish sauce or to taste. If using a bone broth that has no added salt, increase amount of fish sauce or salt to taste. We used a gluten free fish sauce.

Soup Ingredients

• 250 grams rice noodles (or 1-2 of the rice noodle loops) Gluten free Pad Thai noodles works well in this recipe.
• 1 pound beef Sliced super thin. We used chipped beef and sukiyaki also works well. You can use other cuts of tender beef and cut very thin against the grain of the meat.

Garnishes

• 1 cup bean sprouts also known as mung bean sprouts - optional garnish
• ½ cup cilantro roughly chopped (can also use mint, basil, etc.)-optional garnish
• ⅓ cup green onions sliced - optional garnish
• 2 chili peppers garnish (optional)
• 1 lime cut into quarters

US Customary - Metric

Instructions

• Add oil to pan. Over medium high heat, add fresh sliced onions, ginger and garlic until you get a nice brown sear. Add brown sugar or sugar alternative of choice to pan to enhance the charring process. (If using dried ground spices, add these spices AFTER the beef broth is in the pot.)
• Add beef broth or stock to soup pot. Then add star anise, cinnamon and fish sauce.
• Bring to soup to a boil. Turn down heat, cover and simmer for 20 minutes. (Make sure it is covered so you do not loose all that delicious broth due to evaporation) Taste and adjust seasoning. (If you have used a salt free broth or stock, you will need to add more fish sauce or salt to taste.)

  Please note that if you leave your broth simmer for longer than 20 minutes, evaporation may occur. Just add a little more water or broth and adjust seasonings.
• After the pho broth has simmered for 20 minutes, remove the aromatics and whole spices. Skim the soup.
• Place rice noodles in a bowl, cover noodles with boiling water just enough to cover. Soak noodles for about 2-8 minutes depending on the size and manufacturer of noodles. Noodles should be cooked just until tender, al dente. Rice noodles with cool water and drain and set aside.
• We purchased chipped beef from the market. However, you can also buy sukiyaki beef. If you are unable to find chipped beef or sukiyaki beef then use a tender cut of beef such as a filet mignon or if that is not in your budget try eye round, flank, bottom roast, London broil, just remember to cut the beef super thin and against the grain.)

  Just a quick hint: freeze your beef just until it is slightly firm and then it is much easier to cut super thin.
• Wash and prepare your bean sprouts, cilantro (mint, basil) green onions, chili peppers, and limes and set aside.

  Just a quick hint:  If you wash your bean sprouts and keep them in a plastic container with a lid full of water and store in the refrigerator they will last much longer.  I change my water every day. Beans sprouts normally live in water so if you keep them water they will stay fresher longer.
• Assembly: 

  Bring your beef broth back up to a boil.

  Place 4 soup bowls on the counter.

  Lay a handful of cooked/soaked rice noodles into each bowl. (You may have some left over noodles it just depends on the size of your bowls)

  Divide the chipped or thinly sliced beef among 4 bowls and lay on top of noodles.

  Carefully ladle your steeping hot gluten free beef pho broth into each bowl covering the beef and noodles completely.

  Garnish your quick beef pho with bean sprouts (sprouted mung beans), cilantro, (Mint, basil) green onion, chili peppers on top of your Asian pho.

  Squeeze a little lime juice on top. Stir to allow the beef to evenly cook in the soup bowl with the hot broth and enjoy.

Video

Notes

If you simmer your pho soup broth longer than 20 minutes, evaporation will occur. You may need to add more beef broth or bone broth or water and adjust seasonings as desired. 

Variations

• Want to make it low carb? Try adding zucchini noodles or other spiralized vegetables.
• Vegan changes include using a vegetable broth instead of beef broth. Try adding shiitake mushrooms instead of beef and or firm tofu. There are also many vegan fish sauce alternatives on the market. Ocean's Halo fish sauce is vegan, soy free and gluten free.
• Have leftover Savory Herb Roasted Whole Chicken? Try adding chicken broth and slices of chicken instead of beef and beef stock.
• Add quick cooking greens like spinach and bok choy.

Storage

Leftover Pho broth and raw thin slices of beef can be stored separately in a sealed container in the refrigerator for up to 3 days or in the freezer for 2 months. Fresh veggies and herbs and such can be stored in the refrigerator, about 7 days.

However, the cooked rice noodles need to be pitched, if not used within 24 hours.  It is better to be safe than sorry. 

Nutrition

Serving: 1bowl | Calories: 658kcal | Carbohydrates: 69g | Protein: 33g | Fat: 27g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 2595mg | Potassium: 1533mg | Fiber: 4g | Sugar: 10g | Vitamin A: 308IU | Vitamin C: 15mg | Calcium: 86mg | Iron: 4mg

The post Gluten Free Pho Bo (Quick Beef Pho Recipe) appeared first on Healthy World Cuisine

Waste not, want not is our motto! We love savory ham leftovers. They make the most delicious soup. You really do not need that much of the meat; even the left-over ham bones will work fine. The ham adds a delicious smokey flavor to this curried red lentil soup.

Red Lentil and Ham Soup

Are you feeling burnt out from cooking all the time? We totally get that! That is exactly why this curried ham lentil soup is going to be your new go to recipe for those days that you don't feel like cooking a large meal.

This lentil soup recipe is literally a fire-and-forget stove top recipe using staple ingredients like in our 17 Pantry Recipes for Emergency Preparedness. Do you know what is even better? The leftover soup. Really? Once the flavors have a chance to mingle, they are even better the next day.

Do you want to make this soup in the instant pot or slow cooker? No worries, we have you covered and included the directions in the recipe card below. You can pop everything in your slow cooker before you leave for work or school in the morning and come home to a delicious hot meal. If you love the idea of a no fuss meal with lentils and ham, be sure to try our Instant Pot Lentil Ham Stew.

Nourishing Soup

A little warming soup between the change of season is just what you need to nourish your body and it keeps your body fueled. This in between weather with one minute hot and then the next minute cold combined with heavy wind and dampness is hard on your body. Pamper yourself and explore our recipe category for soup, curries and stews for more recipes to keep you cozy and healthy during this transitional time.

Split Red Lentils Compared to Whole Red Lentils

Split red lentils are great ingredient when you want to eat… like YESTERDAY! Actually, because the red lentils are split, they only take about 7-8 minutes for them to cook. At the 7-8-minute mark, the lentils are tender but still hold their shape and great addition to salads or our Middle Eastern Rice and Lentils.

If you cook the split red lentils a little longer in the red lentil and ham soup (around 15 minutes), it makes a creamy, delicious, almost pureed soup. You can get the same creamy effect when the mung beans and sweet potato break down in our protein-packed mung bean soup. If you wish, pulse this soup in the food processor or blender before serving. However, it's delicious just the way it is.  

Lentils usually double in volume once cooked. Therefore, the 1.5 cup raw lentils should yield about 3 cups of creamy cooked red split lentils. This makes the soup rich, creamy and so cozy.

In contrast to the split lentils, "whole" red lentils are not split, and they take about 15-20 minutes to cook to tender. If you want whole red lentils to get creamy then you will have to cook them for at least 30 plus minutes for the same effect.

Ingredients

Split Red Lentils

Lentils make for a super creamy and speedy soup. However, as discussed above, if you want to use whole red lentils you will need to increase your cooking time. If you like you can exchange with black, green or brown lentils, you will also need to increase cooking time.

Basic Sofrito

Made with chopped celery, carrots and onions. Of course, we added garlic too.

Chicken broth

Ours broth was gluten free and low sodium. Homemade broth is fantastic. If you want to make this recipe vegan, exchange with vegetarian broth and hold the ham.

Ham

We used a few slices of leftover Spiced Holiday Glazed Ham. You could even just use the ham bone if that is all you have left. Heck, even Spam ham makes one delicious soup. If you want to make this recipe vegan, exchange the ham with a plant-based meat alternative of choice. However, please note, that most plant-based meat alternatives have gluten and other odd ingredients we are not fond of.

Spices and Herbs

Herbs and spices are an inexpensive and aromatic way to explore the world. Fresh thyme is lovely, but you can also use 1 teaspoon of dried thyme in this Red Lentil and Ham Soup. Bay leaves is an ingredient that really makes lentils extra delicious like in our Baked Tilapia with Caramelized Onion Lentils.

In addition, we added a mild curry powder to give this soup that desired umami. We did not add so much curry powder that it was hot, but just flavorful. You can add as much or as little as you wish to cater to your family and friends. If you don't have mild curry powder but are contemplating buying some. Here are a couple of good recipes to close the deal. Have you ever tried our Cozy chicken Curry Soup, Ground Turkey Sweet Potato Curry or Vegan Curried Rice?

How to Make Easy Red Lentil Soup?

Stove Top Method

Sauté onion, celery and carrot in a large pot with a little olive oil, just until aromatic. Then add garlic, chicken broth and bay leaves to the pot.

Add red lentils, thyme, ham or ham bone, mild curry powder and salt and pepper to taste. Cook on medium heat for about 15 - 20 minutes or until the lentil soup is creamy and delicious.

Pressure Cooker (Instant Pot) Method

Sauté onion, celery and carrot in the Instant Pot (pressure cooker) with a little olive oil, just until aromatic. Then add garlic, chicken broth and bay leaves to the pot.

Add red lentils, thyme, ham or ham bone, mild curry powder and salt and pepper to taste. Place the lid on the pressure cooker and lock into place. Be sure to put the steam release valve in the closed position. Set the pressure cooker for 10 minutes on high pressure cooker. Allow to naturally release for 10 minutes and then carefully release the steam valve.

Slow cooker Method

Put all of the ingredients for leftover ham and lentil soup into slow cooker. There is no sautéing required. Put the lid on the slow cooker and set on high for 4 hours or low for 6 to 8 hours.

You will be amazed at how easy this red lentil and ham soup comes together. However, your wallet will love you even more as you are being thrifty and can save some serious cash only using a handful of some pantry supplies.

Frequent Asked Questions (FAQ's)

More Bean and Lentil Recipes

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Red Lentil and Ham Soup

Red Lentil and Ham Soup is an easy delicious, curried lentil soup that can be on your table in 20 minutes and a perfect solution for that left over holiday ham.

Course Mains

Cuisine American

Diet Low Lactose

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 4 bowls

Calories 504kcal

Author HWC Magazine

Ingredients

• 2 tablespoon olive oil
  
• 4 carrots peeled and chopped
  
• 2 celery sticks
  chopped
• 1 onion
  peeled and chopped
• 3 cloves garlic
  peeled and minced
• 8 cups chicken broth
  gluten free and lower sodium
• 2 bay leaves
  
• 1.5 cups red lentils
  split dried. Please wash and pick over for things don't belong
• 1 sprig thyme leaves
  fresh or or 1 teaspoon dried
• 1 cup ham chopped or if all you have is the ham bone, just add that.
• 2 teaspoons curry powder
  (or to taste)
• salt and pepper to taste

US Customary - Metric

Instructions

Stove Top Directions

• Add olive oil, carrots, celery and onions to a large pot and cook on medium heat until translucent. Add garlic.
• Add chicken broth, bay leaves, red lentils, thyme, ham and/or ham bone, curry powder and salt and pepper to taste. Cook on medium high heat for about 15-20 minutes until the vegetables and lentils are tender. Remove bay leaves and fresh thyme from soup pot.
• Enjoy! (if you wish, you can puree, but perfect just the way it is)

Pressure Cooker (Instant Pot) Directions

• Sauté onion, celery and carrot in the Instant Pot (pressure cooker) with a little olive oil, just until aromatic. Then add garlic, chicken broth and bay leaves to the pot.
• Add red lentils, thyme, ham or ham bone, mild curry powder and salt and pepper to taste.Place the lid on the pressure cooker and lock into place. Be sure to put the steam release valve in the closed position. Set the pressure cooker for 10 minutes on high pressure cooker. Allow to naturally release for 10 minutes and then carefully release the steam valve. Remove bay leaves and fresh thyme from instant pot.

Slow Cooker Directions

• Put all of the ingredients for ham and lentil soup into slow cooker. There is no sautéing required. Put the lid on the slow cooker and set on high for 4 hours or low for 6 to 8 hours. Remove bay leaves and fresh thyme from soup pot.
• Enjoy!

Video

Notes

Try our easy Air Fryer Ham with Cranberry Glaze for an easy holiday ham recipe. 

How to prepare split red lentils for cooking?

There is no need to pre-soak split red lentils. Just rinse lentils with cool clean water to remove any debris. Then, pick over for any lentils that do not look like belong that are dark, etc. and remove.

How long to cook lentil soup in the pressure cooker (instant pot)?

In order to make a creamy split lentil soup, set the pressure cooker on high for 10 minutes, let it naturally release for 10 minutes and then perform the quick release method.

Do you need to cook the red lentils before adding to the soup?

No, you do not need to cook them first. Just add the lentils to the pot with the other soup ingredients and they will get creamy and delicious.

How long can you store lentil soup?

You can store ham and lentil soup for 3 days in a sealed container in the refrigerator or it can be frozen for up to 2 months.

If your soup is too thick, you can add a little extra chicken broth or water to the sip and season as you desire. 

Nutrition

Serving: 1bowl | Calories: 504kcal | Carbohydrates: 56g | Protein: 36g | Fat: 17g | Saturated Fat: 4g | Cholesterol: 22mg | Sodium: 607mg | Potassium: 1418mg | Fiber: 23g | Sugar: 6g | Vitamin A: 10252IU | Vitamin C: 10mg | Calcium: 97mg | Iron: 7mg

The post Red Lentil and Ham Soup [Video] appeared first on Healthy World Cuisine

Hot Pot is sometimes also referred to as hotpot, steamboat, Chinese hot pot, huo guo and many other ways. It's a delicious pot of bubbling broth on a cooking device in the middle of the table in which family and friends can cook thin slices of meat, fish, tofu, mushrooms, vegetables, Homemade Chinese Dumplings (Jiaozi 饺子), Noodles, fish balls or any hot pot menu items you want to use up in your crisper or pantry. Today, we are going to share with you everything you need to know about hot pot essentials and throwing a fun Chinese New Year gathering.

What is Hot Pot?

In China hot-pot is called Huǒ Guō 火锅, which literally translates to "Fire Pot". It is sometimes also referred to as Chinese Fondue or Steamboat.

A hot-pot meal features a pot on a portable burner that is used to simmer seasoned broth in the center of the table. Raw vegetables, sliced meats, seafood and noodles are prepared and set around the pot.

Each of the dinner guests are required to be their own cook. Meats and vegetables are placed individually into the hot broth by using chopstick until the desired doneness. The cooked foods are then placed into their own bowl and guests can dip them in the prepared sauce before eating. Simply delicious! Watching the bubbling pot of items cooking in front of you is calming and mesmerizing.

Spicy or Mild

Hot pot is a heart healthy meal as it consists mainly of vegetables, lean meats and fish. This week it has been very damp and cool in Hong Kong and I wanted something to heat our family up from the inside out. There are so many potential flavorings that can be added to the broth, but we decided on making two different kinds. We made both a mild chicken and Chinese herb broth and also a "numb and spicy," ("ma la," 麻辣) broth to make everyone in our family happy.

Spicy Sichuan Hot Pot: The Tongue Numbing Experience

So why is my tongue numb?According to Sugai et al, Sichuan peppercorns have this molecule called hydroxy-alpha-sanshool that causes this numb and tingly feeling on your tongue and lips. The dried chili peppers in our hot pot soup broth have capsicum that causes a hot and burning sensation on your lips and tongue.

In addition to the spicy additions like Sichuan peppercorns, dried Sichuan chili peppers, chili bean sauce and chili oil, there are many delicious aromatics in the hot pot broth for a clean out your sinus's kind of enjoyment. (smiling) Star Anise, ginger, orange zest, dried mushrooms, spring onions are added to a delicious homemade chicken broth with a splash of soy sauce.

The heat level is quite spicy and not for the faint of heart. You can adjust the amount of chilis to make it as mild or as spicy as you desire. If you are a chili head, you are going to love our Homemade Sichuan Garlic Chili Oil and our Sichuan Pepper Beef recipe.

Mild Hot Pot Broth

If you prefer to skip the spicy chili peppers, we have made a delicious mild light and nourishing hot pot broth that you are going to love. Personally speaking, the mild is more my style, but the boys love it spicy.

We start the broth out with chicken broth. Then, we add daikon radish, goji berries, Chinese red dates, bashed whole garlic, star anise, sesame oil, spring onions, salt, white pepper and a dash of soy sauce to taste. Sometimes, we add in a few corns on the cob too. Corn on the cob adds a natural sweetness to this mild broth, especially if you do not have access to Chinese red dates and goji berries. Be sure to check out our recipe for Goji Berries and Red Dates Herbal Tea. We used the same products in our soup base.

Is Hot Pot Healthy?

Our homemade soup broths for hotpot are very healthy.  Both soup bases are made with low sodium homemade chicken broth, all-natural ingredients, spices, herbs and aromatics. Unlike store bought hot pot broth that are filled with Monosodium Gluconate (MSG) and tons of sodium, ours is homemade, all natural, lower in sodium and does not contain any sugar.

Hot pot is a low carb and low-fat menu choice. You can make it vegan or vegetarian by switching to a vegetable, mushroom or even tomato soup broth as your base.

Nourishing Soup

When you drink a little of the warm broth with your cooked ingredients, it makes you feel fuller. It's just what your body is craving. The soup broth that you cook your ingredients in is very warming and nourishing. Did you know that your body prefers warm and lightly cooked foods that are easy to digest? If your body is already stressed and has to heat up its food to absorb the nutrients, it makes you even weaker. Take a minute to read our article Feed Your Spleen; Nourish Your Body to learn more about this topic and meal plans to support your spleen qi. 

History of the Spicy Sichuan Hot Pot

It is said that Spicy Sichuan Hot Pot originated from Mongolia where the Mongol warriors used their helmets to cook food when they moved from one place to another. Ingenious!!! This cooking method spread throughout China and then on to other countries.

As the hot-pot dish spread to other parts of the country, it picked up local ingredients and embellishments.  In the Southern part of China, seafood and vegetables are the main ingredients for hotpot. On the other hand, in the Northern parts of China, you may see more lamb and dumplings added to the hot pot.  In the winter seasons, the people liked to eat food that instantly warms their bodies and lifts their spirits. That is exactly why you need to try this recipe for your family this season.

Types of Hot Pot in Different Countries

Many different cultures in Asia have a different type of hot-pot. What makes each and every hot pot a little different is the type of hot pot broth and the add ins.

There are many differences between Chinese hot pot vs Japanese Shabu Shabu. Do you know why the Japanese hotpot is called Shabu Shabu? It is because it makes that "swish swish" sound when you drag the thin pieces of meat and vegetables through the broth.  Shabu Shabu has a soup base of kombu (dried kelp) and usually has both a sesame and/or ponzu dipping sauce. The Japanese shabu shabu broth is very mild. You need a dipping sauce to add a bit of flavor. On the other hand, Chinese Spicy Sichuan Hot Pot is super flavorful broth and dipping sauces are really optional.  

Thailand has Suki hotpot. Simple Spicy Thai Hot Pot is flavorful soup broth with lots of local ingredients to dip and cook with a spicy dipping sauce.  Malaysia and Singapore have a steamboat and Vietnam has a hotpot ẩu canh chua. These are just a few examples but there are many more types of hotpots from other countries and regions.

Communal Feast

All of these types of hot pots have different ingredients, dipping sauces, vegetables, fish, dumplings and meats that are cooked. However, the one common theme of all hot pots is that is a beautiful way for families and friends to sit around a steaming pot of yummy pot of goodness: cooking, chatting and enjoying their time together. This is a fun weekend meal for the family.

In addition, it is also very romantic to share your hot-pot with your significant other. You can cook for each other, feed each other. If you decide to enjoy a spicy broth, you can really heat up your night.

Tools and Equipment Needed to Prepare Hotpot

1. Heating devices to cook your ingredients: There are many options to choose from.

• electric hot pots

• portable electric cooktop with a wok

• instant pot using the sauté function

• deep side electric frying pan.

The goal is to be able to cook at the table so everyone can cook their ingredients together. The cooking vessel needs to be deep enough to cook the ingredients in and have an adjustable heat level. We are currently using a portable electric cooktop with a deep wok. However, we used to have a dual sided electric hot pot with one side for spicy and one side for the mild broth (辣的 Là de & 不辣的 Bù là de). We loved this very much and want to get another one soon.

2. Chop sticks or a tool like tongs to add the ingredients into the pot. We use separate cooking chopsticks for each type of ingredient to avoid cross contamination between the meats, fish and vegetables, etc. (DO NOT USE YOUR EATING CHOPSTICKS TO COOK WITH!) (okay, the nurse is now stepping down from the soap box)

3. Metal strainers to scoop out all the cooked items. We also like to use a metal noodle basket to cook our noodles, so they don't get lost in the pot.

4. Ladles to serve a little of the broth.

5. Setting the Table: Each place setting should have eating chopsticks, soup spoons, little bowls for dipping sauces and small bowls for eating. In addition, lots of napkins, especially if you are not proficient in your chopstick skills.

Favorite Ingredients to Cook in the Hot Pot

Ingredients that are cooked in the broth are dependent on where you live. For example, In Northern China, lamb is a common ingredient as it is cooler there. Lamb is a warming meat. You can learn more about this concept in our article Introducing the Five Energies of Food. In southern China, you will see more seafood. Fresh fish and seafood are more plentiful in the Canton Region.

There are literally no boundaries to the edible items you may wish to prepare to cook for hot pot. The only hard fast rule is to make sure that all of your proteins like beef, pork, chicken, fish and lamb are sliced super thin so that they cook quickly. If you want harder vegetables like carrots or squash make sure that you cut them thin, so they cook quicker. Here is a quick overview of some of our favorite items…

Vegetables:

Green leafy vegetables like baby bok choy, napa cabbage, gai lan (Chinese broccoli) spinach and sweet potato leaves are delicious and quick to cook. Snow peas, bamboo shoots, bean sprouts, baby corns, tomatoes lotus root and even romaine lettuce are delicious in the soup broth. Really romaine lettuce?! It is really good, give it a go. Make sure you try our recipe for Stir Fried Romaine Lettuce. If you choose to add harder vegetables like carrots, squash, sweet potatoes and daikon, be sure to cut them thinly and add them to the pot first as they take the longest to cook.

Mushrooms:

Shiitake, button, enoki, oyster, shimeiji are all delicious in hot pot. You can also use larger mushrooms, but it is best to slice them first, so they cook quicker. We used dried mushrooms for our recipe too. Be sure to check out our post for How to Prepare Wood Ear Mushrooms for a delicious addition to homemade hot pot.

Meats and Poultry:

Ultra-thin slices of ribeye or sirloin beef, pork, lamb, chicken is delicious. If you are cutting your own proteins, we suggest you freeze them slightly so you can cut them super thin. Be sure to cut your proteins against the grain. Otherwise, you can ask your butcher to chip your beef, lamb or pork into thin slices. We have found thin shaved beef in groceries stores that we used in our Sukiyaki Beef Udon recipe. You can find pre-sliced sukiyaki beef and pork in Asian markets.

Tofu:

Firm tofu cubes are delicious. However, we also love fried tofu and tofu skins.

Fish and Seafood:

Thin sliced white fish, fish balls, shrimp, clams, scallops, mussels and abalone are all fabulous in a steamy pot of deliciousness.

Noodles and Dumplings:

Thin egg noodles, mung bean noodles or glass noodles, ramen, rice noodles or any noodles you desire are a fun addition. A delicious addition to our spicy Sichuan Hot Pot is our boiled Homemade Chinese Dumplings (Jiaozi 饺子). Remember to always cook the noodles last as they absorb a lot of the soup broth.

How to host a hot pot buffet gathering?

Enjoying a meal with family or friends is fun but take it to the next level with an interactive hot pot buffet feast. It is always fun cooking together to enjoy a communal feast or Chinese New Year celebration.

1. Make your Spicy Sichuan Hot Pot Broth and/or mild soup broth and keep warm in electric hot pot cooker, portable electric cooktop with pot, instant pot or deep electric frying pan. (Reserving a little extra chicken broth for later as the liquid volume reduces during the cooking process)
2. Slice meats and fish. Prepare vegetables, tofu, dumplings, noodles, mushrooms, etc. and place on serving plates on your table.
3. Gather up cooking chop sticks, tongs, strainers to cook your ingredients.
4. Make the hot pot dipping sauce and place in individual little containers for each person.
5. Set the table with a small bowl, napkins, eating chopsticks and soup spoon for each guest.
6. Gather up your guests to sit around the table.
7. Designate one person as the guide and main chef to the cooking process.
8. Increase the temperature of the cooking device up to a boiling level and adjust to a medium boil during the cooking process.
9. Add your hard vegetables that take longer to cook first to the pot.
10. Next allow your guests with cooking chopsticks or tongs to add ingredients to the pot that they wish to eat.
11. If your soup broth level starts to evaporate during the cooking process, add a little extra chicken or vegetable broth to the hot pot cooker. Then, allow the broth to come back up to temperature before adding more ingredients to the pot.
12. As the very last step, add the noodles in a little basket to prevent them from getting lost in the pot and cook until aldente. We cook noodles last as they soak up a lot of the soup broth.
13. Enjoy the experience!

Best Cooking Hacks

If you have not made Spicy Sichuan Hot Pot before, check out these helpful hints for our cooking our hot pot recipe.

1. Cook the hard vegetables like lotus root, squash, carrots, daikon, etc. first as they take longer to cook.
2. If you are preparing your own thin sliced meats, place them in the freezer for about 45 minutes before slicing. Cut meats thin against the grain. Freezing your meat makes it easier to cut it super thin. Your goal is to have it thin as shaved beef or sukiyaki beef.
3. Set aside extra chicken or vegetable broth to add to the pot mid-cooking. As you cook your ingredients, some of the soup broth will be absorbed and evaporated.

Hot Pot Etiquette and Safety

1. Cooking chopsticks vs eating chop sticks. Do not dip the eating chop sticks in the pot and do not eat with the cooking chopsticks. We are very strict about this. (Be sure to take extra precautions to make sure the cooking instruments used, and all ingredients placed in the cooking pot or taken out of the cooking pot are with CLEAN COOKING INSTRUMENTS ONLY and NOT THE EATING CHOPSTICKS.) Okay, the nurse will now step down from her soap box.
2. We have separate kitchen chopsticks and tools for meats, seafood, mushrooms, tofu and vegetables to prevent cross contamination. In addition, we place the raw items like meats on one plate separated from vegetables on another.
3. Keep the Children Safe: If you have young children, you know they can be unpredictable. It's always best to be on the safe side. We usually sit small children at a separate table right next to us but far away from the electric hot pot. We cook for them and put it in their bowl, so their hands are far away from the hot cooking vessel. However, we found that once children are a little older, compliant and can follow directions, they love watching the cooking process at the table. We still do the cooking for them. However, by the time they are 9 or 10, they can be cooking for you.
4. Eat what you put in the pot and not what your friend put in the hot pot, if you want to stay friends. (smiling)
5. No double dipping! After you cook your ingredients, remove them from the pot and place them on your plate, you are done. Do not put ingredients that have been on your personal plate back into the pot. Ewwww!
6. Designate one personal chef in the group. During the times when we are more aware of cross contamination and illness, nominate one person to cook and scoop the hot pot ingredients on everyone's plate. This may not be the full cooking experience, but it is certainly still mesmerizing watching the hot pot broth boiling away. This is the safest option. Another option is to make one delicious pot of our Chinese Beef Noodle Soup Recipe and serve it up.
7. Use the scooper basket to add in your noodles so they don't get lost in the pot. Do not cook noodles until the very end because they will absorb a lot of the liquid in the hot pot.

Dipping Sauces and Condiments

• Chopped bird chilies and soy sauce
• crushed chili, soy sauce, black Chinese vinegar and coriander
• sesame oil, scallions, garlic, chili oil and black Chinese vinegar 
• oyster sauce, sesame oil, soy sauce, garlic, scallions
• Chopped garlic fried golden brown (place in small dish and serve on side as a condiment)
• Chinese picked vegetables (place in small dish and serve on side as small palate cleanser)

More Delicious Soups and Hot Pot Recipes

Simple Spicy Thai Hot Pot

Five Spiced Beef Diakon Noodle Soup

Shrimp Stuffed Tofu Soup

Women's Health Soup

Sukiyaki Beef Udon

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Spicy Sichuan Hot Pot [Mild Broth Recipe Included]

Spicy Sichuan Hot Pot is made with a delicious Chinese spicy broth that simmers away while your guests can cook their own thin slices of meats, vegetables, noodles and anything they desire. Fun interactive communal dinner idea!

Course Mains

Cuisine Chinese

Prep Time 20 minutes minutes

Cook Time 1 hour hour 20 minutes minutes

Total Time 40 minutes minutes

Servings 8

Calories 255kcal

Author HWC Magazine

Equipment

• Electric hot pot, portable electric cooker and deep pot, instant pot or even a deep portable electric frying pan
• COOKING chopsticks or tongs
• Ladle
• Small metal strainers
• EATING chopsticks and spoons

Ingredients

Ingredient Ideas to cook in Hot Pot

• 1 diakon radish
  peeled and cut into wedges
• 8 oz baby corns or corn on the cobs husked and cut in half
• 8 oz mushrooms
  we used enoki - optional
• 2 cups baby bok choy
  washed and prepped - optional
• 2 cups green vegetables we used bok choy
• 2 cups napa cabbage
  cut into cubes - optional
• Lotus root optional
• Butternut squash optional
• ½ pound shrimp optional
• 12 oz beef
  thin sliced
• 6 oz tofu
  firm cut into cubes - optional
• fish balls optional
• fish thin slices (optional)
• 8 oz rice noodles we used dried shrimp noodles - optional
• Homemade Chinese Dumplings optional

Spicy Sichuan Broth (For those that like it really spicy)

• 1 tablespoon oil light flavored
• 2 tablespoon Sichuan peppercorns
  or to taste
• 8 Sichuan dried peppers chopped or to taste (can substitute with other mild dried chili peppers or fresh chopped chilis to taste)
• 3 whole star anise
  
• 2 inch ginger
  knob peeled and sliced
• ⅓ cup orange peel cut off orange peel off one orange (just the orange and not the yellow pith)
• 10-12 cups Chicken broth
  
• 5 dried mushrooms we used shiitake
• 1 diakon radish peeled and sliced
• 8 oz baby corns or corn on the cob cut in half
• 1 tablespoon chili bean sauce
  
• 2 tablespoon soy sauce or to taste
• 1 tablespoon garlic chili oil or to taste (optional)
• 4 green onions chopped

Mild Hot Pot Broth (Optional for those that do not like spicy foods)

• 10-12 cups chicken broth gluten free
• 1 diakon radish peeled and sliced thinly
• 6 Chinese red dates dried whole
• ⅓ cup goji berries
  dried also known as wolf berries
• 3 garlic peeled and bashed
• 1 inch ginger knob peeled and sliced
• 6 shiitake mushrooms dried
• 8 oz baby corns or corn on the cob husked and cut in half
• 3 star anise whole
• 2 tablespoon sesame oil
• 4 spring onions chopped
• salt and white pepper to taste
• 2 tablespoon soy sauce or to taste

Dipping Sauce Ideas

• Chopped bird chilies and soy sauce optional
• Chopped garlic fried golden brown optional
• Chinese picked vegetables serves as a palate cleanser - optional
• Crushed chili, soy sauce, black Chinese vinegar and coriander optional
• Sesame oil, scallions, garlic, chili oil and black Chinese vinegar  optional
• Oyster sauce, sesame oil, soy sauce, garlic, scallions optional

US Customary - Metric

Instructions

• Determine if your guests would like the hot and spicy or mild broth (I made one of each).

Spicy Sichuan Hot Pot Broth

• Turn your burner on medium high and add the oil. Then add Sichuan peppercorns, Sichuan dried peppers, whole star anise, ginger, and orange peel and stir fry until aromatic, about 1 minute.
• Add chicken broth, dried mushrooms, diakon radish, baby corns (or corn on the cob), chili bean sauce, soy sauce, garlic chili oil and green onions and allow to cook for about 20 minutes or until the diakon radish is tender. Turn down the temperature to a simmer until you are ready to eat. Skim your broth frequently.

Mild Hot Pot Broth

• Turn burner on Medium high. Add chicken broth, diakon radish, Chinese red dates, goji berries, garlic, ginger, dried mushrooms, baby corns or corn on the cob, star anise, sesame oil, spring onions, salt, white pepper and soy sauce to taste. Cook for about 20 minutes or until the daikon and corn are tender. Place heat to a simmer. Skim your broth frequently.

Prepare Ingredients to be Cooked

• Plate up all of your uncooked thinly slices meats, fish on to separate serving plates. Also plate up all of your raw vegetables and other items such as noodles to prepare for the guests to cook at the dining room table.
• Prepare your dipping sauces and condiments and place on dining room table.
• Transfer your Hot Pot Soup Base Spicy or mild version from your pot on the stove to your hot pot at the dining room table. (Be careful- very hot) Turn on your electric or gas hot-pot and return temperature up to a slight boil. (If you decide to make only one type of broth this whole procedure can be done at the dining room table on the electric or gas hot-pot)
• Make sure the hot-pot broth is boiling. With your cooking chopsticks, carefully start adding your firmer vegetables like squash, carrots or lotus root to the boiling hot pot broth, as these take longest to cook. Next go with either your meats or fish and dip into hot broth and swish back and forth until cooked. Then, start adding some green leafy vegetables. Each person will need to cook and grab from the hot-pot their finished cooked product with their cooking chopsticks or tongs NOT with your eating chopsticks.
• Provide small bowls for the cooked delights and enjoy dipping your cooked meats, fish and vegetables in the dipping sauces and condiments. We also like to add a few spoonfuls of the hot pot broth on the cooked items as it is so nourishing.
• When all of the guests have finished cooking the meat, fish, vegetables, add the noodles as the last step and cook until al dente. (I like to save a few mushrooms as this really makes the broth really savory.)
• Enjoy a wonderful heart healthy bowl of hot pot with family and friends.
• During the cooking process, it is common to need to add additional broth as the ingredients absorb some of the broth as some of the broth evaporates. Make sure you have extra chicken, vegetable or broth reserved on the side as you will need it.

Video

Notes

We have both a Spicy and a mild broth recipe listed above for your convenience. 

Sichuan peppercorns can be found in a Whole Foods market, Asian Market, specialty stores and also online on Amazon. Feel free to substitute other mild dried chilis available or fresh chili to taste, if you cannot find dried Sichuan chili peppers.

Please be careful if you have young children participating in this family feast. Please cook for them and place on their plates.

The first item of business is to determine what kind of hot pot will your family and friends enjoy. Do they like it spicy or mild? There are many dual hot pots on the market so that you can cook spicy (la da) on one side and mild (bu la da) on the other side.  Otherwise, if you want one of each will have to cook it in two separate pots. 

You can add anything your little heart desires to your hot pot. However, some of our family favorites are the diakon radish, corn on the cob, thin beef, Chinese green vegetables and mushrooms.

If you want to keep this recipe low carb, just skip the corn and the noodles. 

If you want to keep this recipe gluten-free, you will not be able to add the Chili bean sauce as we have not been able to find this item gluten-free as of yet. Use a gluten free broth and tamari instead of soy sauce. If you want to make this recipe vegan, use vegetable or mushroom broth and add in vegan options to the pot to cook. 

Cook your hard vegetables first, like your diakon and corn on the cob. Then the rest of the items such as thin meats, fish and vegetables all cook very quickly in a matter of seconds in the broth.

You can make a very simple dipping sauce of soy sauce or tamari if you need it gluten free and a little chili or sesame oil. We love fried garlic. After you cook your items in the hot pot, you can dip into your dipping sauce and enjoy. 

Sometimes, during the cooking process, your broth level will get a little low and start to concentrate. Add some boiling water from your hot kettle and you are back in business or more chicken or vegetable broth. 

You will need to skim your broth. Yes, just like mom used to do when she made soup. When you first add your broth ingredients you will need to skim the top. 

If you have not made Spicy Sichuan Hot Pot before, check out these helpful hints for our cooking our hot pot recipe.

1. Cook the hard vegetables like lotus root, squash, carrots, daikon, etc. first as they take longer to cook.
2. If you are preparing your own thin sliced meats, place them in the freezer for about 45 minutes before slicing. Cut meats thin against the grain. Freezing your meat makes it easier to cut it super thin. Your goal is to have it thin as shaved beef or sukiyaki beef.
3. Set aside extra chicken or vegetable broth to add to the pot mid-cooking. As you cook your ingredients, some of the soup broth will be absorbed and evaporate.

How to host a hot pot buffet gathering? 

• Make your Spicy Sichuan Hot Pot 
• Broth and/or mild soup broth and keep warm in electric hot pot cooker, portable electric cooktop with pot, instant pot or deep electric frying pan. (Reserving a little extra chicken broth for later as the liquid volume reduces during the cooking process)
• Slice meats and fish. Prepare vegetables, tofu, dumplings, noodles, mushrooms, etc. and place on serving plates on your table.
• Gather up cooking chop sticks, tongs, strainers to cook your ingredients.
• Make the hot pot dipping sauce and place in individual little containers for each person.
• Set the table with a small bowl, napkins, eating chopsticks and soup spoon for each guest.
• Gather up your guests to sit around the table.
• Designate one person as the guide and main chef to the cooking process.
• Increase the temperature of the cooking device up to a boiling level and adjust to a medium boil during the cooking process.
• Add your hard vegetables that take longer to cook first to the pot.
• Next allow your guests with cooking chopsticks or tongs to add ingredients to the pot that they wish to eat.
• If your soup broth level starts to evaporate during the cooking process, add a little extra chicken or vegetable broth to the hot pot cooker. Then, allow the broth to come back up to temperature before adding more ingredients to the pot.
• As the very last step, add the noodles in a little basket to prevent them from getting lost in the pot and cook until aldente. We cook noodles last as they soak up a lot of the soup broth.
• Enjoy the experience

Hot Pot Etiquette and Safety

1. Cooking chopsticks vs eating chop sticks. Do not dip the eating chop sticks in the pot and do not eat with the cooking chopsticks. We are very strict about this. (Be sure to take extra precautions to make sure the cooking instruments used, and all ingredients placed in the cooking pot or taken out of the cooking pot are with CLEAN COOKING INSTRUMENTS ONLY and NOT THE EATING CHOPSTICKS.) Okay, the nurse will now step down from her soap box.We have separate kitchen chopsticks and tools for meats, seafood, mushrooms, tofu and vegetables to prevent cross contamination. In addition, we place the raw items like meats on one plate separated from vegetables on another.
2. Keep the Children Safe: If you have young children, you know they can be unpredictable. It's always best to be on the safe side. We usually sit small children at a separate table right next to us but far away from the electric hot pot. We cook for them and put it in their bowl, so their hands are far away from the hot cooking vessel. However, we found that once children are a little older, compliant and can follow directions, they love watching the cooking process at the table. However, we still do the cooking for them. However, by the time they are 9 or 10, they can be cooking for you.
3. Eat what you put in the pot and not what your friend put in the hot pot, if you want to stay friends. (smiling)
4. No double dipping! After you cook your ingredients, remove them from the pot and place them on your plate, you are done. Do not put ingredients that have been on your personal plate back into the pot. Ewwww!
5. Designate one personal chef in the group. During the times when we are more aware of cross contamination and illness, nominate one person to cook and scoop the hot pot ingredients on everyone's plate. This may not be the full cooking experience, but it is certainly still mesmerizing watching the hot pot broth boiling away. This is the safest option. Another option is to make one delicious pot of our Chinese Beef Noodle Soup Recipe and serve it up.
6. Use the scooper basket to add in your noodles so they don't get lost in the pot. Do not cook noodles until the very end because they will absorb a lot of the liquid in the hot pot.

Nutrition

Serving: 8g | Calories: 255kcal | Carbohydrates: 16g | Protein: 20g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 102mg | Sodium: 1629mg | Potassium: 756mg | Fiber: 4g | Sugar: 4g | Vitamin A: 2857IU | Vitamin C: 71mg | Calcium: 208mg | Iron: 4mg

The post Spicy Sichuan Hot Pot [Mild Broth Recipe Included] appeared first on Healthy World Cuisine

Delicious gelatin-rich braised oxtail stew is just what your body has been craving. Slow cooked flavors in a short period of time with the help of the pressure cooker (Instant Pot). Served over a Creamy Parmesan Risotto with Saffron and topped with an easy citrus gremolata, this instant pot oxtail stew is not to be missed. Just like our Instant Pot Lentil Ham Stew  or our
Pressure Cooker BBQ Ribs, you can get delicious slow cooked flavors and tender textures with the help of your pressure cooker.

Why you are going to love Pressure Cooker Oxtail Stew

• Melt in your mouth deliciousness
• Perfect comfort recipe for cool autumn and winter days or any time you need a little extra TLC.
• Rich and delicious due to the higher levels of collagen
• All day cooked flavors in a shorter period of time.
• One of our biggest fan's favorite recipes!

Recipe Tribute to one of our Original Healthy World Magazine's Subscribers

This month we are celebrating the anniversary of a very energetic, fun loving foodie follower of Healthy World Cuisine. Drum Roll Please…. Please give a warm welcome to Eha Carr.

Eha has been an avid follower of Healthy World Cuisine for over 8 years. We are passionate about food and YOU, our dear followers.

Each one of your comments or questions helps us understand you and what your needs are. Once we know that, we can help find culinary solutions or provide you with the content you are looking for. More times than not, we have found followers just like you that have become lifelong friends from around the world.

We wanted to do something special for Eha. She always brightens our day with a message, comment or stories about life in Australia. When we asked her what her favorite recipe was, she said Osso Buco with Risotto Milanese. So off we went to the market with a list but came back with one slight substitution.

Can you guess what it was? … BEEF OXTAIL instead of Veal Shanks! (Oxtail is easier to source and a little more budget friendly compared to veal shanks.)

What is Oxtail?

Beef oxtail is the culinary name for the tail of a cattle. Back in the day, it used to come from an OX.  However, now a days it can come from a cow (girl) or steer (boy).

Now hold on! We know you are all over there being squeamish but what you don't know is this delicious part of the steer is packed full of gelatin rich collagen and this makes the MOST AMAZING RICH sauce and meal. Oxtails are a great substitution when you cannot find expensive veal shanks for osso buco.

An average size oxtail is about 2-4 pounds (0.9 kg - 1.8kg). The butcher usually slices these in sections about 3- 4 inches thick. At the top of the tail it is thicker and there is more meat. However, at the bottom of the tail, there is less meat and more bone.

Comparison of Oxtails vs Veal Shanks

There is less meat on a beef oxtail compared to a veal shank. However, for what it does not have in meat, it makes up for in flavor. Oxtail tastes like a richer savory beef roast and have a bit of marrow. Veal shanks are milder in flavor compared to oxtails and have more marrow. Veal shanks are expensive and difficult to come by. Generally speaking, you would need to pre-order veal for osso buco from your butcher. Oxtail, on the other hand, is a bit easier to find and less expensive compared to veal shanks.

How long does it take to cook oxtail?

Old fashion oxtail stew can take upwards of 3-4 hours of low and slow cooking in a dutch oven to break down the meat, fat and tendons down to a rich and velvety stew. One can certainly do this if you have the time and can be at home. 

However, if you are anything like us, time is of the essence. A great alternative is to use a pressure cooker to get your ossobuco fall apart tender in just 45 minutes with 15 minutes of natural release of pressure. Our instant pot is a necessary survival tool.

Pressure Cooker Oxtail Stew is an easy ONE-POT meal. You seal the oxtails, make the delicious Italian tomato wine sauce and braise all in the pressure cooker device. Low Fuss and Less Mess!

Is Oxtail Stew Healthy?

Everything in moderation is always our motto. The extra collagen in oxtails not only makes the stew rich and delicious but also gives gut health a boost. According to NIH, glutamine can improve gut barrier function in several experimental conditions of injury and in some clinical situations.

Have you ever heard of the "Leaky Gut Syndrome"? According to Harvard Health Publishing, "We have an extensive intestinal lining covering more than 4,000 square feet of surface area. When working properly, it forms a tight barrier that controls what gets absorbed into the bloodstream.

An unhealthy gut lining may have large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (normal bacteria) that could lead to problems within the digestive tract and beyond." Be sure to try our Nourishing Slow Simmered Beef Bone Broth for another delicious recipe with loads of collagen to improve your digestive health.

Ingredients

Oxtail: oxtail, beef or veal shanks can also be used in this recipe. Beef shanks are the leg portion of the cattle.  Because they are such a used muscle, beef shanks are usually tougher than oxtail. If you cannot find oxtail, beef or veal shanks a delicious chuck roast recipe is sublime. (You will need to cut your chuck roast into pieces and cook for less time (35 minutes on high stew method in your pressure cooker and natural release for 15 minutes. We will include this option in the recipe card below for you.) If you love the idea of those slow roasted flavors, you may want to check our Slow Roasted Moroccan Spiced Leg of Lamb that uses the lamb leg (shank).

Soffritto: Mixture of onion, carrots and celery is the holy trinity of Italian aromatics for the beginning of delicious sauces. The ratio of ingredients is 2-parts onion: 1-part carrot: 1-part celery. Of course, we added garlic to the mix too. Heck, why not!

Bay Leaves: Dry whole bay leaves adds so much flavor and aromatics to this recipe and others like our Tuscan Slow Braised Beef, Immune Boosting Chicken and Rice Soup and our Curried Ham Lentil Soup.

Tomatoes: Canned or fresh tomatoes adds a deep flavor to the sauce. We used chopped canned tomatoes to this recipe.

Red Wine: We suggest adding whatever you are drinking at the moment. However, a dry wine is best in this beef osso bucco. At the moment, we are enjoying a delicious cabernet sauvignon. A little for the Pressure cooker oxtail stew and a lot for the chef!

Beef Broth: Essential ingredient. It gives the sauce the right balance of flavors and is needed for instant pot functionality. You need at least 1 cup of liquids in a pressure cooker.

Fresh or Dried Herbs: Herbs like rosemary, thyme, etc. are all delicious in this recipe. Feel free to use fresh or dried. We just happen to have a few fresh herbs pots in our home. Believe it or not we have not killed the herbs yet!!! (smiling)

Olive Oil: We love Mie Radici's Nocellara Organic Reserve extra virgin. You will need a moderate amount to prevent the oxtail from sticking during the browning process.

Steps to Prepare Oxtail

1. Have your butcher cut it in thick 3-4-inch segments.
2. Trim away any extra fat you can. Be careful and hold the oxtail with a towel and with a sharp knife cut down. Leave some fat on as this is where the flavor comes from and it is difficult to remove all.
3. Dry your oxtails well with a paper towel.
4. Make sure your oxtails come to room temperature for about 30 minutes to 1 hour before cooking to allow them to cook evenly.
5. Do NOT tie your beef oxtail BEFORE your sear and brown as the ties will just come off during the cooking process. You will wait until after you sear your beef oxtails to wrap in butcher's twine. When the oxtails are browning, they will start to shrink a little bit as the fat cooks off. That is why you need to wait. 

How to Cook Oxtail Stew in a Pressure Cooker?

1. Season the oxtail well with salt and pepper on both sides. Sear and brown the beef oxtail in your instant pot (pressure cooker). Use the sauté function on high and brown on all side.
2. To prevent the meat from falling off the bone, tie up the sautéed oxtail in butcher's twine. You can also use tooth floss. It's probably best to use a plain floss as spearmint or fruity tutti is not the best flavor addition to this recipe. (Smiling)
3. Sear the oxtail on all side in olive oil. There is no need to flour it first. As an extra bonus, this keeps this pressure cooker oxtail stew recipe gluten-free and low in carbs.
4. Now, remove the seared oxtails and sauté the soffritto and garlic until translucent in the instant pot.
5. Add, wine to glaze the pan. Then add tomatoes, beef broth, bay leaves and season to taste.
6. Seal the lid to your pressure cooker and set to high pressure cook for 45 minutes. Once time is up, allow the pressure cooker to do a natural release for 15 minutes and then can vent and release steam.
7. Remove the cooked beef oxtail from the pressure cooker. Remove the butcher's twine and set aside tented to aluminum foil to keep warm.
8. Set your pressure cooker to sauté setting for about 15 minutes or until the liquid has reduced by half and is thick and rich. There is no need to be putting corn starch in here to thicken. The natural gelatin rich oxtail provides a delicious natural sauce.
9. Serve your delicious oxtail osso buco over Milanese risotto, polenta, mashed potatoes or even noodles. Garnish with lots of gremolata.

How to Make a Citrus Gremolata?

Citrus gremolata is a simple topping for ossobuco. It contains only 3 simple ingredients…

1. Parsley - chopped finely
2. Lemon zest
3. Grated garlic

Have you ever made gremolata before? It's so easy to make, refreshing addition to this rich stew and also great on our Homemade Tagliatelle Pasta with Zucchini Blossoms and our Farfalle Aglio e Olio with Breadcrumbs.

Frequent Asked Questions (FAQ's)

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Pressure Cooker Oxtail Stew [Italian Style + VIDEO]

Fall off the bone tender Pressure Cooker Oxtail Stew is the world's easiest Italian comfort food. Beef oxtail osso buco is seared, braised in a red wine tomato sauce in the Instant Pot and topped in gremolata.

Course Mains

Cuisine Italian

Prep Time 15 minutes minutes

Cook Time 1 hour hour 15 minutes minutes

Total Time 1 hour hour 30 minutes minutes

Servings 8

Calories 490kcal

Author HWC Magazine

Equipment

• Pressure cooker
• Butcher's twine or tooth floss

Ingredients

Pressure cooke Oxtail Stew

• 3-4 pounds oxtails can also use beef shank or veal shank
• salt and pepper to taste
• 2 tablespoon olive oil
• 1 whole onion peeled and chopped
• 2 whole carrots peeled and chopped
• 2 stalks celery chopped
• 3 cloves garlic peeled and minced
• 14 oz tomatoes canned crushed or fresh
• ¾ cup red wine dry - we used a cabernet sauvignon
• ¾ cup beef broth use gluten free if Celiac or beef bone broth
• 2 whole bay leaves dry or fresh
• 1 bunch fresh herbs we used fresh rosemary and thyme or can use 1 teaspoon dried Italian herbs like basil, thyme, rosemary, oregano, etc.

Citrus Gremolata

• ½ cup parsley chopped fresh
• 1 tablespoon lemon zest or zest of one lemon
• 1 clove garlic grated

US Customary - Metric

Instructions

• Have your butcher cut it in thick 3-4-inch segments. Trim away any extra fat you can. Be careful and hold the oxtail with a towel and with a sharp knife cut down. Leave some fat on as this is where the flavor comes from and it is difficult to remove all.
• Dry your oxtails well with a paper towel. Make sure your oxtails come to room temperature for about 30 minutes to 1 hour before cooking to allow them to cook evenly.
• Do NOT tie your beef oxtail BEFORE your sear and brown as the ties will just come off during the cooking process. You will wait until after you sear your beef oxtails to wrap in butcher's twine. When the oxtails are browning, they will start to shrink a little bit as the fat cooks off. That is why you need to wait. 
• Season the oxtail well with salt and pepper on both sides. Set the pressure cooker on the high sauté setting. Add olive oil to the pressure cooker. Sear and brown the beef oxtail in your instant pot (pressure cooker). Use the sauté function on high and brown on all side or about 2-3 minutes on each side. Do NOT overcrowd your pressure cooker. Cook in batches. Remove your browned oxtail from the pressure cooker. There is no need to flour it first. As an extra bonus, this keeps this pressure cooker oxtail stew recipe gluten-free and low in carbs.
• To prevent the meat from falling off the bone, tie up the sautéed oxtail in butcher's twine. Just once around and tied in a knot and you are good to go. You can also use tooth floss. It's probably best to use a plain floss as spearmint or fruity tutti is not the best flavor addition to this recipe. (Smiling)
• Sauté the chopped onion, carrot and celery (soffritto) and garlic until translucent in the instant pot.
• Add, wine to glaze the pan. Scrape the bottom of the pressure cooker to get all those delicious bits off the bottom of the pressure cooker. Then add tomatoes, beef broth, bay leaves and season to taste. Place the browned oxtail back into the pressure cooker with the delicious tomato wine broth. Add fresh or dried herbs on top. We used fresh rosemary and thyme but can also use 1 teaspoon of dried mixed Italian herbs (basil, oregano, thyme, etc).
• Seal the lid to your pressure cooker, make sure the vent is off and sealed and set to high pressure cook for 45 minutes. Once time is up, allow the pressure cooker to do a natural release for 15 minutes and then can vent and release steam.

Make Citrus Gremolata

• In a small bowl mix chopped parsley, lemon zest and grated garlic. Set aside. Whilst your Pressure cooker oxtail stew is cooking, you can make a risotto Milanese, polenta, mashed potatoes or even egg noodles to serve with it for the ultimateItalian comfort dish.
• Remove the cooked beef oxtail from the pressure cooker. Remove the butcher's twine and set aside tented to aluminum foil to keep warm.
• Set your pressure cooker to sauté setting for about 15 minutes or until the liquid has reduced by half and is thick and rich. There is no need to be putting cornstarch in here to thicken. The natural gelatin rich oxtail provides a delicious natural sauce. Skim any excess fat with a spoon before serving.
• Serve your delicious oxtail osso buco over Milanese risotto, polenta, mashed potatoes or even noodles. Garnish with lots of gremolata. Enjoy!

Video

Notes

Osso buco is actually even better the next days as it allows time for the flavors to mingle. Leftovers can be stored in a sealed container for up to 3 days or in the freezer for up to 2 months.

Citrus Gremolata can only be stored for up to 24 hours in the refrigerator due to the chopped garlic. FYI chopped garlic that has been in the refrigerator for more than 24 hours and NOT in oil or anything to preserve it can cause botulism. Pitch gremolata if you do not use it within 24 hours or submerse it in oil and you can keep it for 3 days. (Okay, the nurse is now stepping down from her soap box.)

Oxtail, beef or veal shanks can all be used in this recipe. Beef shanks are the leg portion of the cattle.  Because they are such a used muscle, beef shanks are usually tougher than oxtail. If you want to use veal shank or beef oxtail, it is helpful to put your order into your butcher in advance as these items go quickly.

If you cannot find oxtail, beef or veal shanks a delicious substitution is a chuck roast recipe. You will need to cut your chuck roast into pieces and follow the directions about but skip the step for using butcher’s twine. Set the instant pot for 35 minutes on high “stew method” instead of pressure cook and natural release for 15 minutes. We also love to finish a beef stew in the oven at 425 degrees F or 218 degrees c for about 15 minutes to get it delicious browned on the top.

Stove top directions

You can also cook this recipe on the stove top, if you do not have a pressure cooker. However, you will need to increase the liquids in the recipe because some of those liquids will evaporate and reduce during the cooking process. 

2 cups of red wine

2 cups of beef broth

Use a large dutch oven pot to sear and brown the oxtails on the stove top. Saute the vegetables, add the tomatoes and wine and the rest of ingredients into your dutch oven. Heat up to a medium simmer and then reduce heat to a very low simmer. Place the seared oxtail back into the dutch oven and nestle into the sauce and then over a low simmer with cover on cook for about 3- 4 hours or until meat is so tender it falls off the bone.

VIDEO MUSIC: 

Bushwick Tarentella Loop by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 licence. https://creativecommons.org/licenses/by/4.0/

Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1300003

Artist: http://incompetech.com/

Bushwick Tarantella by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 licence. https://creativecommons.org/licenses/by/4.0/

Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1300002

Artist: http://incompetech.com/

Nutrition

Serving: 1g | Calories: 490kcal | Carbohydrates: 4g | Protein: 54g | Fat: 26g | Saturated Fat: 10g | Cholesterol: 187mg | Sodium: 389mg | Potassium: 282mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1432IU | Vitamin C: 23mg | Calcium: 64mg | Iron: 8mg

The post Pressure Cooker Oxtail Stew [Italian Style +VIDEO] appeared first on Healthy World Cuisine