Thin slices of vegetables and tofu dipped in a communal pot of slowly simmering broth placed in the centre of the table.
Also known as a «Mongolian Firepot», this meal consists of two steps: first the fondue, then the soup. Apparently eating the soup at the end, rather than at the beginning as we do in the Western world, helps the digestion. There are no hard and fast rules for this meal, other than preparing a rather bland broth at the beginning (it will concentrate and get richer with time) and serving the tofu or vegetables with a rather seasoned sauce: the one proposed here is the traditional sauce for «Shabu-Shabu» (which is the Japanese for Chinese fondue).
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Preparation : 15 min
450 calories/serving
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Ingredients
| 2/3 | Napa cabbage | 600 g | |
| 4 | zucchini | 500 g | |
| 2 | leeks | 600 g | |
| 3 1/2 cups | soybean sprouts | 240 g | |
| 28 | button (white) mushrooms | 400 g | |
| 600 g | firm regular tofu, cut into 1,5 cm cubes | 3 cups | |
| 3 tbsp | lemon juice, freshly squeezed | 1 lemon | |
| 1/4 cup | wheat-free soy sauce | 65 mL | |
| 1/4 cup | sesame seeds | 45 g | |
| 1 1/2 cup | water, approximately | 375 mL | |
| 3 cups | vegetable broth, approximately | 750 mL | |
| 1 | eggs size large [optional] |
Before you start
A fondue pot and a burner are needed for this recipe. Each guest should have a dipping fork (colour-coded if possible) and a small plate or bowl for the cooked food.
Method
- Prepare the vegetables: detach the cabbage leaves, leaving them whole, and slice the other vegetables into thin strips. Place and arrange them nicely on a serving platter. If you do not like crunchyvegetables, you may blanch them a few minutes before placing them on the serving platter. Cut the tofu into 1,5 cm cubes and lay the cubes on the platter. Set aside.
- To prepare the dipping sauce, pour the lemon juice and soy sauce into a bowl. Grind or pound the sesame seeds and add them to the bowl. Set aside.
- Combine the water and broth in asaucepan, bring the liquid to a boil, then transfer enough broth so that the fondue pot is approximately 2/3 to 3/4 full (how much brothyou will need will depend on the size of the fondue pot). Draw about 3 tablespoons of broth per serving and add it to the dipping sauce bowl, mix well, then portion out the sauce into small individual serving bowls.
- Place the fondue pot on top of the burner in the centre of the table, and keep it simmering throughout the meal. Keep any remaining broth warm on the stovetop.
- To serve, each guest spears one of the tofu or vegetable pieces with a dipping fork, immerses itbriefly in the broth until cooked to their liking, then dips it into the sauce as desired.
- After the food is cooked, the rich broth isdistributed to whomever has enough room for it. As an option, one egg may be added to the broth. Cook 1-2 min with stirring, then ladle the broth into bowls.
Nutrition Facts Table
per 1 serving (920 g)
Amount % Daily Value |
Calories 450 |
Fat 22 g 34 % |
Saturated 2.8 g 14 % |
Cholesterol 0 mg |
Sodium 670 mg 28 % |
Carbohydrate 36 g 12 % |
Fibre 8 g 32 % |
Sugars 11 g |
Net Carbs 28 g |
Protein 39 g |
Vitamin A 50 % |
Vitamin C 138 % |
Calcium 44 % |
Iron 55 % |
More info
Claims
This recipe is :
- Excellent source of :
- Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin K, Zinc
- Source of :
- Vitamin B12, Vitamin E
- Low :
- Calories, Saturated Fat, Sodium
- Free :
- Added Sugar, Cholesterol, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 0 |
| Fruits | 0 |
| Vegetables | 4 ½ |
| Meat and Alternatives | 2 ½ |
| Fats | 3 ½ |
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This recipe is in the following categories
Soy | Vegetables | Main courses/Entrées | Diabetes-friendly | High Fibre | High Calcium | Low Calorie | Low Cholesterol | Low Sodium | Halal | Kosher | Low Saturated Fat | Vegetarian | High Iron | Christmas | Valentine's Day | Chinese
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