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Gut-Friendly High-Protein Hot and Sour Soup

This high-protein hot and sour soup is the perfect balance of bold flavors and nourishing ingredients. It’s rich, tangy, slightly spicy, and packed with protein to keep you feeling full and satisfied. The combination of soy sauce, vinegar, and a touch of spice creates a comforting broth that pairs perfectly with tender tofu, eggs, and lean protein like chicken or shrimp.

Not only is this soup delicious, but it’s also quick and easy to make. In just 20 minutes, you’ll have a warm, flavorful dish that’s perfect for any time of year. The high-protein content makes it a great post-workout meal or a healthy option for busy weeknights. Paired with my high protein purple rice this is the ultimate easy meal!

If you love bold, savory flavors with a protein boost, this high-protein hot and sour soup is a must-try. Make a batch today and enjoy a restaurant-quality soup at home!

What Makes This Hot and Sour Soup Gut-Friendly?

✅ Shimeji & Dried Shiitake Mushrooms – Low FODMAP in small portions, making them gentle on the gut.

✅ Wood Ear Fungus – Anti-inflammatory, high in fiber, and easy to digest, perfect for gut health. ✨

✅ No Garlic, Onion, or Dairy – Great for those with sensitive digestion or following a low-FODMAP diet.

✅ Cornstarch as a Thickener – A gluten-free alternative to flour, ideal for a smooth and gut-friendly texture.

Adjust mushroom quantities based on your gut health and tolerance for FODMAPs. (A FODMAP is a group of short-chain carbohydrates (sugars) that are poorly absorbed in the small intestine, which can cause digestive discomfort, such as bloating and gas, in individuals with sensitive stomachs or IBS).

Prep Time 10 mins
Cook Time 15 mins
Rest Time 5 mins
Total Time 30 mins
Ratings 5 from 1 votes
Cooking Method:
Cuisine:
Difficulty: Beginner
Servings: 4
Best Season: Suitable throughout the year
Description

This high-protein hot and sour soup is packed with flavor and nutrients. It’s rich, slightly spicy, and full of protein and fiber from wood ear mushrooms and lean meat. The savory broth, made with soy sauce and vinegar, creates the perfect balance of tangy and spicy flavors. In just 20 minutes, you can make a warm, comforting soup that’s both nourishing and delicious. Whether you’re meal prepping or craving a cozy bowl, this soup is a must-try!

Ingredients
  • 1 lb ground chicken
  • 2 tbsp soy sauce (Tamari for gluten free)
  • 2 tbsp chili crisp
  • 4 tbsp rice vinegar
  • 1 tsp sesame oil
  • 2 cloves garlic, minced (Omit if you have a sensitive gut)
  • 1 tsp black pepper
  • 1 Tsp white pepper (optional)
  • 1 tbsp cornstarch mixed with 2 tbsp water (for thickening)
  • 1 Cup Dried shiitake mushrooms (Rehydrate in water)
  • 1/2 cup bamboo shoots
  • 2 green onions (for garnish)
  • 1 tbsp cilantro (optional for garnish)
  • 1/2 Pack Shimeji mushrooms (Optional)
  • 1/3 Cup Green onions (Optional for garnish)
  • 1 Cup Wood Ear Fungus
  • 3 Cup Bone broth (Chicken or beef both work!)
Instructions
  1. 1
    Cook the ground meat in a large pot over medium heat until browned.
  2. 2
    Add the bone broth and bring to a simmer.
  3. 3

    Stir in soy sauce, rice vinegar, chili crisp, sesame oil, ginger, garlic, black pepper, and white pepper.

  4. 4

    Add shimeji & shiitake mushrooms, wood ear fungus, bamboo shoots, and boil on medium heat for 10 minutes.

  5. 5
    Mix cornstarch with 2 tbsp water until smooth, then slowly stir it into the soup to thicken. Simmer for 2 more minutes.
    This is optional. Feel free to skip.
  6. 6
    Adjust seasoning to taste. Garnish with green onions and cilantro. Serve hot and enjoy!

Nutrition Facts

Servings 4

Amount Per Serving
Calories 280.85kcal
% Daily Value *
Total Fat 11.05g17%
Saturated Fat 2.94g15%
Cholesterol 97.52mg33%
Sodium 649.29mg28%
Potassium 909.09mg26%
Total Carbohydrate 17.98g6%
Dietary Fiber 2.69g11%
Sugars 3.69g
Protein 29.87g60%
Vitamin A 312.79 IU
Vitamin C 17 mg
Calcium 30.47 mg
Iron 1.98 mg
Vitamin D 0.27 mcg
Vitamin E 0.61 mg
Vitamin K 32.89 mcg
Thiamin 0.23 mg
Riboflavin 0.42 mg
Niacin 8.52 mg
Vitamin B6 0.79 mg
Folate 41.07 mcg
Vitamin B12 0.63 mcg
Pantothenic Acid 3.12 mg
Phosphorus 284.7 mg
Magnesium 57.43 mg
Zinc 2.64 mg
Selenium 15.69 mcg
Copper 0.53 mg
Manganese 0.4 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Exact protein content with depend the specific brand of bone broth used!

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Read it online: https://happyricehappylife.com/recipe/east-high-protein-hot-and-sour-soup/
Rice Zhang
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