Canh chua chay (Sour Vegetarian Soup)
Nguyên liệu
Fruits & Vegetables
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3 tomatoes (~380g, cut into wedges)
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1 pineapple (~600g, peeled and sliced)
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100g okra (cut into chunks)
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3 sprigs Vietnamese coriander (rau mùi tây)
Umami Base
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100g rehydrated reishi mushrooms (nấm linh chi – cắt nhỏ nếu to)
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3 shallots (sliced and sautéed for aroma)
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1 tbsp tamarind paste (optional – for extra sourness)
Seasonings
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Salt, vegetarian seasoning powder (hạt nêm chay), pepper (hạt tiêu), soup powder (bột canh) – all to taste
Thành phần dinh dưỡng
For: Vegetarians and Vegans
Calories per serving: ~ 60–90 kcal (per bowl ~250ml)
Key Nutrients
1. Antioxidants & Phytochemicals
- Lycopene (tomato): Supports heart health and skin protection.
- Bromelain (pineapple): Aids digestion and reduces inflammation.
- Flavonoids (okra + herbs): Help fight oxidative stress and support immune health.
2. Natural Fiber (2–3g)
- Source: Okra + pineapple + tomato
- Benefits: Supports digestion, stabilizes blood sugar, and improves gut health.
3. Plant-Based Protein (1–2g)
- Source: Mushrooms + okra
- Benefits: Provides essential amino acids and contributes to fullness.
4. Essential Vitamins & Minerals
- Vitamin C (pineapple + tomato): Boosts immunity and skin health.
- Iron + Potassium (mushrooms + okra): Support blood production and fluid balance.
- Magnesium (okra): Important for muscle and nerve function.
1. Prepare ingredients:
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Peel and core the pineapple, rinse, and thinly slice.
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Trim both ends of the okra, cut diagonally into ~5 cm slices, and soak in salted water to reduce slime.
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Finely chop shallots. Thinly slice Vietnamese coriander or culantro (ngò gai).
2. Sauté the base:
Heat 1 tablespoon of oil in a pot. Add shallots and sauté until fragrant.
Add pineapple, tomato, 3 teaspoons of vegetarian seasoning powder, and 2 teaspoons of salt. Stir until softened and well-seasoned.
3. Add broth and cook:
Pour in about 500 ml of water and bring to a boil.
Add okra and mushrooms, boil for around 5 minutes, then turn off the heat.
4. Finish and serve:
Sprinkle herbs on top, stir gently, then ladle into bowls to serve.
5. Final result:
The broth should have a vibrant golden-red color with a mildly sour and subtly sweet flavor from the ripe pineapple. The okra adds silkiness, while the mushrooms give a chewy, savory texture. A perfectly balanced dish with bright, appealing colors.
Sour Vegetarian Soup, or canh chua chay, is a dish rooted in Vietnamese spiritual and family traditions. Often prepared on the first and fifteenth days of the lunar month—or during the Vu Lan season to honor parents—it reflects a desire for mindfulness, simplicity, and compassion.
This plant-based version of the classic southern sour fish soup swaps meat for ripe pineapple, okra, tomatoes, and mushrooms—humble ingredients that grow easily in home gardens and speak of harmony with nature.
With its tangy-sweet flavor, light aroma, and soothing warmth, canh chua chay isn’t just a dish—it’s a quiet offering of gratitude. A bowl of it reminds us of peaceful countryside meals, the presence of loved ones, and the gentle balance between body and soul.