Vegan Pho With Tofu & Herbs Recipe on Food52 (2024)

FAQs

Is pho with tofu healthy? ›

Pho is Full of Protein

Traditional meat-heavy variants of pho are an obvious source of protein, of course, but veggies and vegans can swap the meat for tofu. Tofu is not only an excellent source of protein, but it quickly takes on the deep flavours of the broth while also being low in fat and calories.

The broth is made from charred vegetables and toasted spices to create that complex flavor. It's then served with rice noodles along with a variety of herbs and fresh mung bean sprouts. The recipe is delicious and naturally gluten-free.

At the typical Vietnamese restaurant, a medium bowl of vegetable pho with tofu may contain between 400 and 510 calories. If you're making your own pho, one-sixth of a recipe that uses 1/2 pound of noodles and the same weight of tofu, along with broth and an assortment of vegetables, contains about 290 calories.

Vegetarian Pho Tips

Traditionally, pho is made with strips of beef, and the broth is flavored with fish sauce. To make mine vegetarian, I substituted shiitake mushrooms for the beef and used tamari (or soy sauce) instead of the fish sauce.

Hence, people who want to lose weight may have a bowl of pho with low-calorie broth, less rice noodle, and lean chicken instead of beef.

Experts also suggest that if pho is used for breakfast, then you should avoid salt for the rest of the day. To avoid imbalanced nutrition, you should not eat pho too often, and you should switch up diet with other food products. Any food, no matter how good it is, won't be good for your body if consumed too much.

Tofu is generally considered completely vegan-friendly because it is made entirely from soybeans, which are a plant-based source of protein. It is free from any animal products or byproducts. But it's important to be aware that some manufacturers may add non-vegan ingredients to their tofu.

Spices: There are 5 important spices in pho broth — star anise, whole cloves, cinnamon sticks, cardamom pods, and coriander seeds.

Rich in calcium, iron, and phosphorus, the ingredients in a bowl of pho are essential for maintaining healthy dentin and tooth enamel, and some advocates claim it can even aid in the remineralization of teeth.

Pho is usually considered a healthier choice than ramen because it tends to have fewer calories and less fat, making it a lighter meal. But both pho and ramen still give you a good amount of protein, vitamins, and minerals.

Does pho spike blood sugar? ›

But ultimately if the base of the meal, like a pho or a ramen or a noodle dish, or a lo mein, is a noodles it's going to just be, that's like a naked carb. It's just so much, turn straight into sugar in the bloodstream.

Pho is a traditional Vietnamese street food and has the same magic ingredient as chicken soup — bone broth — but incorporates more herbs and spices to naturally boost your immune system, and speed up your body's recovery time. It's the perfect comfort food — warm, hearty, and healing.

Sa sung—dried peanut worms—have been described as the secret ingredient of great pho.

Any nutritionist will tell you eating pho is a healthy act, for the most part. In fact, pho is being increasingly used as a post-workout meal.

Halal pho commonly features halal beef or chicken, prepared with the same care and attention to detail as the original meat components. The broth, a cornerstone of pho, is often made with halal bones and infused with spices such as star anise, cinnamon, cloves, and cardamom to create a rich and aromatic base.

Adding veggies, such as carrots, broccoli or spinach, to your pho is another great way to increase the nutrition in your bowl. "Fresh vegetables added to pho are a nutritious addition," says Syn. "Vegetables are low in calories and high in vitamins, minerals and filling fiber."

Overall, pho is very healthy. "In general, you will be getting a lot of iron, zinc, selenium, B-vitamins, fiber, magnesium, potassium, protein, vitamin C, vitamin K, vitamin E, vitamin A, antioxidants and carbs when you eat a bowl of pho with lean meats and vegetables," adds Valdez.

"The best pho recipes are ones that include lean protein, like chicken, plus heaps of veggies and go lighter on the noodles." In fact, one bowl of pho contains around 30 grams protein - about half of the recommended amount per day for most people.