If you’re looking for a nutritious, and yet comforting soup, try this Healthy Manchow Soup Recipe! It is gluten, sugar, and dairy free.
Estimated reading time: 5 minutes
- Ingredients You’ll Need
- How To Make Manchow Soup
- Healthy Manchow Soup Recipe
Packed with fiber, vitamins, and minerals, this manchow soup recipe uses ragi (finger millet) as a thickening agent. By incorporating ragi into this Indo-Chinese soup recipe, you get a perfect blend of health and taste!
Why Choose Ragi?
Ragi, or finger millet, is a superfood known for its numerous health benefits:
- Rich in Calcium : Strengthens bones and prevents osteoporosis.
- High Fiber Content : Aids digestion and keeps you full longer.
- Low Glycemic Index : Helps regulate blood sugar levels.
- Gluten-Free : A great option for those with gluten intolerance.
Another highlight of the manchow soup is crispy and crunchy deep fried noodles. But for the healthier version I use Japanese Soba Noodles (made of buckwheat flour) instead of regular noodles and air fry them till crisp with minimal oil.
Ingredients You’ll Need
- Ragi (finger millet) Flour replaces the corn starch and act as a thickening agent. Use it to make cake or dosa batter .
- Ginger, Garlic, Red Chilli, Coriander Stalks, and Green Onion are the holy grail of Indo Chinese cooking.
- Vegetables: Carrot, Cabbage, Green Beans, Mushroom, Capsicum
- Sesame Oil or neutral vegetable oil are perfect for sauteeing the aromatics.
- Vegetable Stock or readymade stock powder. Or quickly make a cheat stock to flavour the soup like I did in the video.
- Seasoning: Light Soy or Tamari Sauce, Rice Vinegar, Salt, White Pepper Powder
- Noodles : Use either Japanese soba noodles, whole wheat noodles or ragi noodles.
How To Make Manchow Soup
Step 1: Prepare Cheat Stock
- In a large pot, boil water.
- Add cabbage leaves, carrot, onion, garlic, mushroom and start boiling.
- Add soba noodles and boil till al dente or just done.
- Transfer the boiled noodles to a colander. Use stock to make the soup.
Step 2: Air Fry Noodles
You can use these air fried crispy noodles to make Chinese Bhel Puri or the Chinese Chicken Salad .
- Rinse boiled noodles with cold water to stop the cooking process. Let them sit in a colander for 10 minutes to dry completely.
- Coat the noodles with a teaspoon of oil.
- Preheat air fryer at 170 degree celcius.
- Arrange noodles on a single layer in the air fryer basket. Air Fry for 10 – 15 minutes or till crisp and golden, shaking the basket two to three times during the process.
- Transfer the crispy noodles in a bowl to add as a garnish later.
Step 3: Prepare Ragi Slurry
- In a small bowl, mix ragi flour with ¼ cup stock to make a smooth slurry. Ensure there are no lumps. Set aside for later use.
Step 4: Sauté Aromatics
- Heat oil in a stockpot or wok over medium heat.
- Add minced garlic, ginger, coriander stalks, and red chilies. Sauté for a minute until fragrant. This is the base of the soup.
Step 5: Add Stock and Vegetables
- Pour in the vegetable stock prepared and bring it to a boil.
- Stir in the vegetables, soy sauce, vinegar, salt and pepper.
- Lower the heat and let the manchow soup simmer for 2 – 3 minutes.
Step 6: Add Ragi Slurry and Simmer
- While the soup is simmering, slowly add the ragi slurry.
- Continuously stir the soup to avoid lump formation.
- Let the manchow soup simmer for 5 minutes over low heat or till it thickens and get a luscious consistency.
Turn off the heat and add chopped spring onions and coriander leaves . After serving, top each bowl of soup with air fried crispy noodles.
More Asian Soup Recipes
- Tibetan Thukpa
- Sweet Corn Soup
- Thai Coconut Soup
- Vegetable Rice Soup
- Lemon Coriander Soup
- Thai Green Curry Noodle Soup
If you love soups, try my 15+ Vegetable Soup Recipes .
Ingredients
- ▢ 4 tablespoon Ragi Flour
- ▢ 1 tablespoon sesame oil
- ▢ ½ tablespoon minced garlic
- ▢ ½ tablespoon minced ginger
- ▢ 1 medium spicy red chilli, finely chopped
- ▢ 6 – 7 coriander stalks, finely chopped (or celery stalk)
- ▢ 3 Cup vegetable stock
- ▢ ¼ Cup finely shredded cabbage
- ▢ ¼ Cup finely chopped capsicum
- ▢ ¼ Cup finely chopped carrot
- ▢ ¼ Cup finely chopped green beans
- ▢ 1 teaspoon light soy sauce
- ▢ 1 teaspoon rice vinegar
- ▢ ½ teaspoon white pepper
- ▢ Salt to taste
Ingredients For Quick Stock
- ▢ 4 Cup water
- ▢ 4 garlic cloves
- ▢ 4 – 5 cabbage leaves
- ▢ 2 – 3 mushrooms diced
- ▢ 1 small size carrot, diced
- ▢ 1 small size onion, diced
- ▢ Salt and Peppercorns
- ▢ 200 gram soba noodles
Instructions
- In a large pot, boil water. Add cabbage leaves, carrot, onion, garlic, mushroom salt, peppercorns, and start boiling. Simmer for 5 – 6 minutes.
- Add soba noodles and boil till al dente or just done.
- Transfer the boiled noodles to a colander. Use stock to make the soup.
- Rinse boiled noodles with cold water to stop the cooking process. Let them sit in a colander for 10 minutes to dry completely. Coat the noodles with a teaspoon of oil.
- Preheat air fryer at 170 degree celcius.
- Arrange noodles on a single layer in the air fryer basket. Air Fry for 10 – 15 minutes or till crisp and golden, shaking the basket two to three times during the process. Transfer the crispy noodles in a bowl to add as a garnish later.
- In a small bowl, mix ragi flour with ¼ cup stock to make a smooth slurry. Ensure there are no lumps. Set aside for later use.
- Heat oil in a stockpot or wok over medium heat.
- Add minced garlic, ginger, coriander stalks, and red chilies. Sauté for a minute until fragrant. This is the base of the soup.
- Pour in the vegetable stock prepared and bring it to a boil. Stir in the vegetables, soy sauce, vinegar, salt and pepper.
- Lower the heat and let the manchow soup simmer for 2 – 3 minutes.
- While the soup is simmering, slowly add the ragi slurry. Continuously stir the soup to avoid lump formation. Let the manchow soup simmer for 5 minutes over low heat or till it thickens and get a luscious consistency.
- Turn off the heat and add chopped spring onions, cubed paneer or silken tofu (optional) and coriander leaves.
- After serving, top each bowl of soup with air fried crispy noodles. Serve healthy manchow soup warm.
Recipe Notes:
- Adjust spice levels – Reduce or increase chilies according to your preference. Protein boost – Add silken tofu, shredded chicken, or paneer cubes for protein. Fermented twist – Add a dash of fermented black bean paste for deeper umami flavour.
Nutrition
We follow a strict NO SPAM Policy
Healthy Manchow Soup Recipe
Ingredients
- 4 tablespoon Ragi Flour
- 1 tablespoon sesame oil
- ½ tablespoon minced garlic
- ½ tablespoon minced ginger
- 1 medium spicy red chilli, finely chopped
- 6 - 7 coriander stalks, finely chopped (or celery stalk)
- 3 Cup vegetable stock
- ¼ Cup finely shredded cabbage
- ¼ Cup finely chopped capsicum
- ¼ Cup finely chopped carrot
- ¼ Cup finely chopped green beans
- 1 teaspoon light soy sauce
- 1 teaspoon rice vinegar
- ½ teaspoon white pepper
- Salt to taste
Ingredients For Quick Stock
- 4 Cup water
- 4 garlic cloves
- 4 - 5 cabbage leaves
- 2 - 3 mushrooms diced
- 1 small size carrot, diced
- 1 small size onion, diced
- Salt and Peppercorns
- 200 gram soba noodles
Instructions
- In a large pot, boil water. Add cabbage leaves, carrot, onion, garlic, mushroom salt, peppercorns, and start boiling. Simmer for 5 - 6 minutes.
- Add soba noodles and boil till al dente or just done.
- Transfer the boiled noodles to a colander. Use stock to make the soup.
- Rinse boiled noodles with cold water to stop the cooking process. Let them sit in a colander for 10 minutes to dry completely. Coat the noodles with a teaspoon of oil.
- Preheat air fryer at 170 degree celcius.
- Arrange noodles on a single layer in the air fryer basket. Air Fry for 10 – 15 minutes or till crisp and golden, shaking the basket two to three times during the process. Transfer the crispy noodles in a bowl to add as a garnish later.
- In a small bowl, mix ragi flour with ¼ cup stock to make a smooth slurry. Ensure there are no lumps. Set aside for later use.
- Heat oil in a stockpot or wok over medium heat.
- Add minced garlic, ginger, coriander stalks, and red chilies. Sauté for a minute until fragrant. This is the base of the soup.
- Pour in the vegetable stock prepared and bring it to a boil. Stir in the vegetables, soy sauce, vinegar, salt and pepper.
- Lower the heat and let the manchow soup simmer for 2 – 3 minutes.
- While the soup is simmering, slowly add the ragi slurry. Continuously stir the soup to avoid lump formation. Let the manchow soup simmer for 5 minutes over low heat or till it thickens and get a luscious consistency.
- Turn off the heat and add chopped spring onions, cubed paneer or silken tofu (optional) and coriander leaves.
- After serving, top each bowl of soup with air fried crispy noodles. Serve healthy manchow soup warm.
Video
Notes
- Adjust spice levels – Reduce or increase chilies according to your preference. Protein boost – Add silken tofu, shredded chicken, or paneer cubes for protein. Fermented twist – Add a dash of fermented black bean paste for deeper umami flavour.
Nutrition
Get organized with our weekly dinner meal plan, which features 5 easy, healthy, and tasty recipes for the family.
A weekly dinner meal plan has several benefits, including making life easier, healthier, and often more affordable.
Here are some key reasons why you might want to consider planning meals each week:
- Saves Time : Meal planning helps you avoid the daily “What should I make Tonight?” dilemma.
- Reduces Food Waste : When you plan, you can buy just what you need for each meal. This prevents extra food from going bad in the fridge.
- Save Money : Having a list of dinner recipes and a grocery allows you to be more mindful at the grocery store and avoid impulsive buying.
- Keeps You Healthy : Eating home-cooked, wholesome meals helps you control calorie intake and portion sizes and avoid pre-packaged or frozen food.
THIS WEEK’S Dinner MEAL PLAN #10
Here’s a week-long dinner meal plan that includes nutritious, tasty, and healthy recipes , with an emphasis on clean and wholesome eating:
- Monday: Healthy Manchow Soup + Chinese Silken Tofu
- Tuesday: Dahi Aloo Curry + Kachumber Salad + Phulka
- Wednesday: Grilled Paneer + Mashed Cauliflower
- Thursday: Masoor Dal Tadka + Jeera Aloo + Ragi Roti
- Friday: Thai Chicken Satay + Pineapple Fried Rice
- Bonus Salad Recipe : Mediterranean Couscous Salad
Helpful Meal Prep:
- Prepare vegetable stock for soups and store it for a week.
- Marinate paneer and store it in the refrigerator.
- Prepare Thai Red Curry Paste and store.
- Set curd and store it in the fridge.
GRAB THE GROCERY LIST
Tips For Meal Planning
- Taking printouts of dinner menu and grocery lists always helps. Or update a reusable meal planner manually.
- Stick the meal plan on the most visible corner of the kitchen like the refrigerator or cabinet door.
- Sort the dinner recipes first and then jump-start on the grocery list.
- Substitute protein like paneer/tofu/chicken as per personal preference.
- If you are planning to include more side dishes , don’t forget to make them part of the grocery list.
We follow a strict NO SPAM Policy
