Few meals are as comforting as a warm bowl of soup. Whether you're feeling under the weather, winding down after a long day or simply craving something light yet satisfying, a nourishing soup can tick all the right boxes. Even better when it's packed with vegetables, delivers a good dose of protein and comes together in just a few minutes, making it an easy, wholesome meal for any day of the week.
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Fitness coach and food blogger Ralston D'Souza, known for sharing high-protein, nutrition-focused recipes on social media, has shared a wholesome recipe for Chinese tomato egg soup that's packed with flavour while offering a protein boost. In an Instagram video shared on July 21, he walks viewers through the step-by-step method for preparing this comforting soup, which is both high in protein and low in calories.
Check out the full recipe below!
Ingredients (Serves 3)
- ½ tsp oil
- 4 garlic cloves, minced
- 2 spring onions, finely sliced (reserve some greens for garnish, if desired)
- 3 medium tomatoes (about 400 g), chopped
- 2 tbsp soy sauce
- 700 ml water
- 1 tbsp cornflour (cornstarch)
- 2 tbsp water (to make the slurry)
- 3 eggs, lightly beaten
- 1 tsp white pepper
- ½ tsp salt, or to taste
- ½ tsp sesame oil
- A handful of fresh coriander leaves, chopped
Method
- Heat the oil in a pot over medium heat. Add the garlic and spring onions, and sauté for about 30 seconds until fragrant.
- Add the chopped tomatoes and cook for six to seven minutes, stirring occasionally, until they soften and become saucy.
- Stir in the soy sauce and pour in the 700 ml water. Mix well, cover and bring to a boil, about 5 minutes.
- In a small bowl, whisk together the cornflour and two tablespoons of water to make a smooth slurry. Add it to the soup, stirring continuously until it begins to thicken slightly.
- Reduce the heat to low. Slowly pour in the beaten eggs in a thin stream while gently stirring the soup to create delicate egg ribbons.
- Season with the white pepper, salt and sesame oil. Stir in the chopped coriander leaves.
- Remove from the heat and serve hot.
Check out the full recipe below!
Ingredients (Serves 3)
- ½ tsp oil
- 4 garlic cloves, minced
- 2 spring onions, finely sliced (reserve some greens for garnish, if desired)
- 3 medium tomatoes (about 400 g), chopped
- 2 tbsp soy sauce
- 700 ml water
- 1 tbsp cornflour (cornstarch)
- 2 tbsp water (to make the slurry)
- 3 eggs, lightly beaten
- 1 tsp white pepper
- ½ tsp salt, or to taste
- ½ tsp sesame oil
- A handful of fresh coriander leaves, chopped
Method
- Heat the oil in a pot over medium heat. Add the garlic and spring onions, and sauté for about 30 seconds until fragrant.
- Add the chopped tomatoes and cook for six to seven minutes, stirring occasionally, until they soften and become saucy.
- Stir in the soy sauce and pour in the 700 ml water. Mix well, cover and bring to a boil, about 5 minutes.
- In a small bowl, whisk together the cornflour and two tablespoons of water to make a smooth slurry. Add it to the soup, stirring continuously until it begins to thicken slightly.
- Reduce the heat to low. Slowly pour in the beaten eggs in a thin stream while gently stirring the soup to create delicate egg ribbons.
- Season with the white pepper, salt and sesame oil. Stir in the chopped coriander leaves.
- Remove from the heat and serve hot.
Tip: For a higher-protein version, replace one or two whole eggs with additional egg whites without significantly increasing the calorie count.
Approximate nutrition (per serving)
- Calories: 130 kcal
- Protein: 8 grams
- Carbohydrates: 9 grams
- Fat: 6 grams
Note to readers: This article is for informational purposes only. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
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