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Deconstructed Wonton Soup

  • Family Favourite
  • Dinner
  • Lunch
  • 30-45 min
This soup is a protein powerhouse combining lean chicken mince and prawns for a high-protein, low-calorie meal.

Time

30 min

Serves

4

Protein

43 / serve

Calories

430 / serve

Why you'll love this one

All the flavour of wonton soup without any of the folding, which is the part nobody actually enjoys doing. The filling becomes meatballs instead, and the wrappers go in loose at the very end.

Chicken mince and finely chopped prawns together is what gives the meatballs that proper wonton texture. The cornflour binds them so they hold their shape in the broth, and they only need six to eight minutes to cook through once they go in.

The wrappers go in for the last minute or two only. Any longer and they disintegrate into the soup rather than staying silky. Rice noodles instead for a gluten free version.

Deconstructed Wonton Soup ingredients

What goes in it

Here’s what goes in, and why. The full quantities are in the recipe just below.

  • Chicken mince and prawns: the meatballs, and your main hit of protein. Chop the prawns finely so they bind into the mince rather than sitting in lumps.
  • Cornflour: the binder in the meatballs. Without it they’ll loosen in the broth and you’ve got mince soup rather than meatballs.
  • Spring onion: through the meatball mix and scattered over at the end. Slice it thin so it disappears into the mince and cooks in seconds.
  • Chicken stock: the broth. Salt reduced is the way to go, because there’s already plenty of salt coming from the soy sauce.
  • Garlic, ginger and sesame oil: the aromatic start. Fry them together for a minute or two until fragrant, before any liquid goes near the pot.
  • Soy sauce, rice wine vinegar and white pepper: the seasoning of the broth. White pepper’s the one that makes it taste like wonton soup, so don’t swap it for black.
  • Wonton wrappers: the wonton part, in for the last minute or two only. They soften fast, and any longer and they’re mush.
  • Bok choy and carrot: the greens and the sweetness. Halve the bok choy and julienne the carrot so they’re tender in the two or three minutes they get.

Let's get cooking.

Deconstructed Wonton Soup

What you'll need

  • chicken, mince, raw (500 grams)
  • prawn, raw (200 grams)
  • onion, spring, fresh, raw (4 spring onions medium (60g))
  • soy sauce (4 tablespoons)
  • flour, cornflour, from maize starch (1 tbsp (10g))
  • stock chicken salt reduced liquid stock (5 cups (1250g))
  • garlic, peeled, fresh,, raw (1 tbsp (~3 cloves) (15g))
  • ginger, fresh (2 tsp minced (8g))
  • japanese rice wine vinegar (1 tablespoon)
  • pure sesame oil (1 tablespoon)
  • pepper, white (1 tsp, ground (2g))
  • wonton wrappers (15 wrappers, wonton (3-1/2" square) (120g))
  • cabbage, chinese (bok choy/pak-choi), raw (1 bunch (~2-3 heads) (250g))
  • carrot, raw (1 large (150g))

How to make it

  1. Combine chicken mince, finely chopped prawns, sliced spring onion, soy sauce and cornflour in a large mixing bowl. Mix well until combined then roll into small balls, approximately 1 heaped tablespoon each.
  2. Heat sesame oil in a large pot over medium heat. Add minced garlic and grated ginger and sauté for 1-2 minutes until fragrant.
  3. Add chicken stock, water, soy sauce, rice wine vinegar and white pepper. Stir to combine and bring to a simmer.
  4. Drop meatballs into the broth and cook for 6-8 minutes until cooked through.
  5. Add julienned carrot and halved bok choy and cook for 2-3 minutes until just tender.
  6. Add wonton wrappers in the last 1-2 minutes — they cook quickly, just until softened and slightly translucent.
  7. Ladle into bowls and top with chilli oil and sliced spring onion if desired.

For the number lovers.

430

Calories

43g

Protein

32g

Carbs

15g

Fat

3g

Fibre

Worked out per serve, as a guide. Use them if numbers help you, ignore them completely if they don’t. The recipe’s good either way.

Tips & notes

  • Damp hands stop the meatball mixture sticking while it is rolled into balls.
  • Keep the broth at a gentle simmer, a rolling boil breaks the meatballs apart.

Make it yours

  • Make the full batch and portion it, it keeps 4 days in the fridge.
  • Swap the wonton wrappers for rice noodles if you need it gluten free.
  • Throw in edamame for extra fibre and a bit more plant protein.

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