Have you ever thought of wonton soup as a health food? Probably not. But with my gluten-free, gut- and figure-friendly wonton soup recipe, you can think again! For my wonton soup recipe, I use a combination of gluten-free cassava flour and tapioca flour to make the wonton dough. I also fill the wontons with ground turkey instead of pork or shrimp since I avoid both of those foods.
And the healthy choices don’t stop there. I also add a ton of vegetables, herbs and spices to this soup to boost its nutritional value. The vegetables in this wonton soup recipe may just leave you with a stronger immune system, healthier heart and gut and improved digestive tract. You’ll also feel completely satisfied from this hearty recipe.
What Is Wonton Soup?
Wonton soup is commonly prepared in Chinese cuisine. It includes wontons, which are tiny dumplings that are filled with a seasoned ground meat. The traditional way to prepare wonton dough is using a combination of flour, egg, salt and water, but for my wonton soup, I chose to use cassava flour and tapioca flour so the wontons are completely gluten-free.
My favorite thing about wonton soup is that it includes a bunch of nutrient-dense vegetables, like mushrooms, cabbage, carrots and onions, plus a handful of anti-inflammatory herbs and spices, like ginger, garlic, cayenne pepper and cilantro. With so many ingredients in wonton soup, you are getting a slew of health benefits, from improved digestion and heart health, to a reduced risk of obesity.
- 459 calories
- 11 grams protein
- 28 grams fat
- 41 carbohydrates
- 3 grams fiber
- 4 grams sugar
- 2,548 IUs vitamin A (109 perent DV)
- 30 milligrams vitamin C (41 percent DV)
- 0.4 milligrams vitamin B6 (33 percent DV)
- 4.4 milligrams vitamin B3 (32 percent DV)
- 23 micrograms vitamin K (26 percent DV)
- 3.5 milligrams vitamin E (23 percent DV)
- 0.2 milligrams vitamin B2 (19 percent DV)
- 0.9 milligrams vitamin B5 (18 percent DV)
- 0.12 milligrams vitamin B1 (11 percent DV)
- 45 milligrams choline (11 percent DV)
- 29 micrograms folate (7 percent DV)
- 991 milligrams sodium (66 percent DV)
- 12 micrograms selenium (23 percent DV)
- 0.4 milligrams manganese (22 percent DV)
- 0.18 milligrams copper (21 percent DV)
- 142 milligrams phosphorus (20 percent DV)
- 1.5 milligrams zinc (19 percent DV)
- 32 milligrams magnesium (10 percent DV)
- 1.5 milligrams iron (9 percent DV)
- 443 milligrams potassium (9 percent DV)
- 52 milligrams calcium (5 percent DV)
Here’s a quick glance at some of the top health benefits associated with the ingredients in this recipe:
Cassava flour: Cassava flour is a gluten-free flour that has a neutral taste and can easily be used in place of wheat flour. This non-allergenic flour is low in calories, fat and sugar and high in nutrients like vitamin C, manganese, potassium and folate.
Avocado oil: Avocado oil contains healthy fats, including oleic acid and essential fatty acids. This makes it a beneficial food for heart health. It can help to lower cholesterol and reduce your risk of coronary heart disease. (8)
Cabbage: Red cabbage is an insoluble fiber that helps to relieve gastrointestinal conditions like IBS and constipation. It’s also a source of vitamin C, making it a natural immune system booster. Adding cabbage to your diet also helps to reduce inflammation, improve bone health and promote a healthy gut. (9)
Cilantro: Cilantro is a great source of vitamin A, vitamin K, folate and potassium. It promotes the detoxification of heavy metals present in the body, and it has protective effects against oxidative stress, which causes a number of degenerative diseases. (10)
Mushrooms: Mushrooms are powerful foods because they have antiviral, antibacterial and anti-fungal properties. Shiitake mushrooms, for example, also help to improve digestion and bone health, reduce food allergies, support immune function and cardiovascular health and fight obesity. (11)
How to Make Wonton Soup
To start making this delicious wonton soup, take out a large pot and combine the ingredients for your soup. That’s 8 cups of chicken bone broth, 4 tablespoons of coconut aminos, 1 tablespoon of sesame oil, 1 cup of mushrooms, ¼ cup of chopped cilantro, ½ teaspoon of onion powder, ½ teaspoon of ginger powder, ¼ teaspoon of cayenne, 1 teaspoon of garlic powder, ½ teaspoon of chili flakes, 1 teaspoon of salt and 1 teaspoon of pepper.
Bring the broth to a boil and then turn down the heat and let it simmer on low.
Next, combine 2 cups of thinly sliced cabbage and ½ cup of thinly sliced carrots. Place the cabbage and carrots in a strainer over a bowl and pour about one teaspoon of salt over them. Then let them sit for 10 minutes as the salt draws out the water from the vegetables. To release the excess water, massage the cabbage and carrots, ring out the water and place the combo in a medium sized bowl.
Then add in ½ pound of ground turkey, 2 tablespoons of coconut aminos, 1 chopped green onion, ½ teaspoon of ginger powder, ½ teaspoon of garlic powder and 1 teaspoon of salt. Set your wonton filling aside for now.
The next step is to make your wonton dough. In a large bowl, mix 1 cup of cassava flour and 1 cup of tapioca starch. Then add ½ cup of avocado oil and 1 cup of hot water.
Knead the dough thoroughly until it’s smooth. Then lay parchment paper on a flat surface and sprinkle some flour onto the surface.
Place about 2 tablespoons of dough on the parchment paper and flatten it with a rolling pin. Cut the dough into a 3-inch square.
Place a tablespoon of your turkey filling in the center of the square. Worried about how to fold a wonton? No need! It’s easy.
Fold your wonton by creating a triangle, using a lightly wet finger to make the edges stick.
Then fold the flaps of the triangle inward to finish your wonton. Repeat this process until you have used all of the dough and filling.
Bring your broth back to a boil and gently drop your wontons into the soup. You only have to boil the wontons for about ten minutes and your soup is ready.
Serve your gluten-free wonton soup with sliced green onions and enjoy!
- Wonton Wrapper:
- 1 cup cassava flour
- 1 cup tapioca starch
- 1 cup hot water
- ½ cup avocado oil
- ½ pound ground turkey
- ½ teaspoon garlic powder
- ½ teaspoon ginger powder
- 1 green onion, chopped
- 2 cups cabbage, thinly sliced
- ½ cup carrots, thinly sliced
- 2 tablespoons coconut aminos
- 1 teaspoon salt
- 8 cups chicken bone broth
- 4 tablespoons coconut aminos
- 1 tablespoon sesame oil
- 1 cup of mushrooms
- ¼ cup chopped cilantro
- ½ teaspoon onion powder
- ½ teaspoon ginger powder
- ¼ teaspoon cayenne
- 1 teaspoon garlic powder
- ½ teaspoon chili flakes
- 1 teaspoon salt
- 1 teaspoon pepper
- In a large pot, combine broth, aminos, garlic, onion, ginger, cayenne, sesame oil, chili flakes, cilantro, salt and pepper.
- Bring broth to a boil and then simmer on low.
- While broth is simmering, combine cabbage and carrots in a strainer placed over a bowl. Pour 1 teaspoon of salt over the top. Let sit for 10 min.
- Massage cabbage and carrots to release excess water. Ring out the water and place in a medium sized bowl.
- Add ground turkey, onions, coconut aminos, garlic, ginger and salt. Set aside.
- In a large bowl, mix flours, avocado oil and hot water. Knead dough thoroughly until smooth.
- Lay parchment paper on a flat surface and sprinkle flour.
- Place 2 tablespoons of dough on the parchment and flatten with a rolling pin. Cut dough into 3 inch squares.
- Place 1 tablespoon of turkey filling in the center of the dough. With one lightly wet finger, trace two edges of the wonton dough in an “L” shape.
- Gently, enclose wonton fillings to create a triangle shape. Fold the wings inward, making sure to release any air pockets.
- Bring the broth back to a boil and gently drop wontons into the soup.
- Boil wontons for about 10 minutes.
- Serve with fresh green onions, sliced.