Fragrant and nutritious lemongrass, popular in Vietnamese and Thai cuisines, imparts this soup with delicious lemon flavor. Ginger, garlic and red chili add heat and spice to tofu, rice noodles and vegetables. Fresh lime juice adds tang and pineapple juice brings a hint of sweetness. Top with fresh mint and crushed peanuts.

Ingredients

For the lemongrass-infused broth

3 - 5 stalks lemongrass, exterior layers removed and trimmed down to the lower 4 inches of the stalk
2 inch ginger root, rinsed, peeled and cut in half
1 large dried chili

For the soup

1 tbsp Avocado oil or other neutral oil
1 inch ginger, rinsed, peeled and minced
2 cloves garlic, minced
1 tsp dried red chili flakes
1/2 block (about 7 ounces) extra-firm organic GMO-free tofu, cut into 1/2 inch cubes
1 red bell pepper, sliced into thin strips lengthwise
1 cup snap peas, sliced on the bias into thin strips
1 tbsp fresh lime juice
1 tbsp tamari (or soy sauce)
1 tbsp fresh pineapple juice
5 - 8 leaves fresh mint, roughly chopped, for garnish
1/4 cup chopped peanuts

For the noodles

200 grams vermicelli rice noodles

Preparation

Make the broth

Bring 4 quarts water to a boil
Bruise lemongrass stalks with a mallet or rolling pin to release their oils
Add bruised lemongrass to the pot along with chili, ginger and a generous pinch of salt
Bring to a boil then reduce heat and simmer for 20 minutes to infuse flavors
Remove from heat, cover and set aside

Saute aromatics, tofu and vegetables

Heat avocado oil in iron skillet or wok
Sauté aromatics (garlic, ginger, red chili flakes) until fragrant (approximately 30 seconds)
Add tofu, peppers and snap peas and sauté until tofu begins to brown
Stir in lime juice, tamari and pineapple juice and cook for 1 minute more until sauce begins to thicken
Remove from heat

Make the noodles

In a separate sauce pan, bring water to a boil and cook noodles according to the package instructions taking care to avoid overcooking
Portion noodles into serving bowls

Combine and Enjoy!

Portion tofu and vegetables over noodles and ladle broth into the bowl until all noodles are submerged. Top with mint and crushed peanuts.

Lemongrass Tofu Noodle Soup

Nutrition Corner

Lemongrass is a good source of iron and zinc and contains vitamin C, potassium, magnesium and calcium. This fragrant lemon-flavor herb is rich in antioxidants, has anti-inflammatory properties and has been shown to have anti-hypertensive properties which help to reduce blood pressure.

Tofu is an excellent source of plant-based protein and nutrient-dense. A 3.5 ounce serving (100 grams) contains 144 calories, 17 grams protein, 3 grams carbohydrates, 9 grams total fat and a wide range of vitamins and minerals. Tofu is typically set by combining soy milk with either nigari (magnesium chloride) or calcium. One serving of calcium-set tofu contains 53% of the daily value of calcium, 51% DV of manganese, 42% DV of copper and 32% DV of selenium. Tofu is also a good source of vitamin A, phosphorus, iron, magnesium and zinc.

Ginger is a low-calorie rhizome popular in traditional herbal medicine. Perhaps best known for its anti-inflammatory properties, it is also used to treat a variety of ailments including digestive problems and sore throats. Ginger's bioactive compounds (gingerol when fresh which is converted to shogaol, paradol and zingerone when heated or dried) also act as powerful antioxidants and immunomodulators.

Snap peas contain fermentable fiber making this dish a good source of prebiotics.

Red peppers add fiber, vitamins and minerals notably, vitamins A, K, C and folate supporting heart, bone and eye health.

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