Homemade starter soup is easier than you think, with my healthy vegetarian egg drop soup that’s also gluten free. The soup base is vegetable stock and it uses sesame oil, salt, sugar and white pepper. MSG aka monosodium glutamate (optional) and turmeric are added for more flavor and color. Eggs are the protein in this dish and baby spinach and frozen corn add more vegetables and fiber. Ready in just 25 minutes, this is one of the easiest vegetable soup starters dishes. Serve before a main course or with a side, like my quinoa rice recipe!
Ingredients
Vegetable Stock – The soup needs a base and this is where vegetable stock comes in. It is completely ok to use a store bought version. Go for low sodium or no salt added version.
Sesame Oil – Adds a greater depth of flavor.
Salt – I find salt brings out the flavor better. However if you are concerned about sodium, you are welcome to skip it.
Sugar – A little bit of sugar rounds out the flavors together
White pepper – A staple spice in Chinese cooking, I find it adds a nice sharpness to the soup.
Monosodium glutamate (MSG) powder – Contrary to misinformation, MSG is not bad for you. It is simply a flavor enhancer. I find in dishes that do not use meat, you need to add that missing umami flavor.
Turmeric – Turmeric does have some anti-inflammatory qualities to it, however in order to reap the benefits you would have to eat LOTS of it. Still, it’s great to add to the soup giving it a nice yellow color.
Cornstarch – Acts as thickener to the soup. This will be mixed with water to make a slurry and then added to the pot.
Eggs – The star of the dish, eggs are a complete protein and provide 13 essential vitamins and minerals.
Baby spinach – Quick cooking baby spinach adds more fiber, vitamins and minerals to the soup.
Frozen corn – I love adding frozen corn to savory soups because it adds a bit of sweetness. It also adds fiber, vitamins and minerals.
Green onion – For garnish, green onions are the perfect finisher.
How to Make Healthy Vegetarian Egg Drop Soup (Gluten-Free): Step by Step Instructions with Photos
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- Step 1: In a large pot, bring vegetable stock to a simmer and add sesame oil, salt, sugar, white pepper, msg and turmeric.
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- Step 2: Add cornstarch + water mixture to pot
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- Step 3: Add eggs.
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- Step 4: Swirl eggs in pot
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- Step 5: Add baby spinach
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- Step 6: Add frozen corn
Answers to your Nutrition Questions from a Dietitian/Nutrition Expert
Isn’t MSG bad for you?
Monosodium glutamate (MSG) is a flavor enhancer often labeled as harmful. That flavor is umami, or savory – often found in meat/protein dishes. Most of the fear surrounding MSG stems from misinformation and racism, ie “Chinese Restaurant Syndrome.” It is perfectly safe to use in small amounts. As a dietitian, if cooking with it helps you eat more vegetables then I say by all means – use it. It actually has ⅓ less sodium than table salt.
How do you serve this soup so it’s nutritionally balanced?
As a vegetarian soup, I know people often wonder if it’s “filling” enough. I say to serve it with a grain side dish that’s higher in protein and fiber. You can serve it with my quinoa rice recipe or my rice cooker barley recipe for a more complete meal.
Healthy Vegetarian Egg Drop Soup (Gluten-Free) Recipe FAQs
Can I meal prep this recipe?
It can be meal prepped and lasts 3-4 days. Store in an airtight container and reheat carefully – otherwise you will get rubbery eggs. It’s best to re-heat gently on the stove top over low heat, stirring occasionally to avoid making the egg ribbons rubbery.
Can you freeze this recipe?
It is not recommended to freeze egg drop soup because freezing it would break down the delicate egg ribbons leaving behind rubbery eggs and gelatinous broth texture. It is best consumed within 3-4 days of cooking.
Healthy Vegetarian Egg Drop Soup (Gluten-Free)
Equipment
- 1 large pot
Ingredients
- 4 cups / 1000 ml vegetable stock use no salt added to reduce sodium
- 1/2 tsp / 2.5 ml sesame oil
- 3/4 tsp / 4.5 g table salt
- 1/8 tsp / 0.5 g sugar
- 1/8 tsp 0.3 g white pepper
- 1/4 tsp / 1.25 g monosodium glutamate (MSG) powder
- 1/2 tsp / 2.5 g turmeric
- 3 Tbsp / 24 g cornstarch mixed with 1/3 cup water
- 3 large eggs lightly beaten
- 2 cups baby spinach
- 1.5 cups frozen corn
- 1 green onion chopped
Instructions
- Bring the vegetable stock to a simmer in a medium soup pot. Stir in sesame oil, salt, sugar, white pepper, and MSG. Add in turmeric. Taste and adjust seasoning if needed.
- Add the cornstarch and water mixture. This is to make the soup thicker. Stir the soup continuously as you drizzle in the slurry.
- Use a ladle to stir the soup in a circular motion, and slowly drizzle in the eggs until it’s all been added.
- Add spinach and frozen corn and heat thoroughly.
- Ladle soup into bowls, top with green onions, and serve.
Video
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