Southeast AsianSoup / stew

Pho Sure Soup

Aromatic charred-onion pho broth over flat rice noodles, edamame and paper-thin seared seitan, finished with herbs, sprouts, chilli and lime.

Eat nowHeartyContains gluten, soy
Hands-on26 minTotal time1 hr 1 minEnergy670 kcalProtein47g
Recipe details
Kitchen projectFreezer-friendlyPregnancy caution

Equipment: Hob, Sieve

Keep chilled after cooking

Pho Sure Soup
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Seitan

Noodles

Toppings

Now we make

Method

Do the night before

  1. 1
    Defrost 95g cooked shelled edamame overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

26 min hands-on 1 hr 1 min altogether
  1. 2
    Cover 9g dried shiitake mushrooms with hot water, soak for 20 minutes until plump, then drain
    πŸ– 1 minπŸ’€ 20 min unattended
  2. 3
    Halve Β½ white onion without peeling it. Halve 22g ginger lengthways without peeling it. Place white onion and ginger cut-side down in a dry saucepan over high heat. Cook for 4-5 minutes until deeply blackened in patches.
    πŸ– 5 min
  3. 4
    Add 2 star anise and Β½ cinnamon stick. Toast for 45-60 seconds, shaking the pan, until intensely fragrant but not burnt
    πŸ– 1 min
  4. 5
    Add dried shiitake mushrooms, 510ml House Veggie Broth and 9ml soy sauce. Bring to a gentle simmer, cover and cook for 20 minutes. Strain the broth through a fine sieve, pressing lightly on the mushrooms and aromatics, then return it to the saucepan and keep hot
    πŸ– 3 minπŸ’€ 17 min unattended
  5. 6
    While the broth simmers, slice 90g Homemade Seitan very thinly across the grain, then toss it with 4ml soy sauce and 1 pinch freshly ground black pepper. Separate the slices so their surfaces can brown properly
    πŸ– 2 min
  6. 7
    Heat 4ml olive oil in a wide frying pan over high heat. Add Homemade Seitan in a single layer and sear for 45-60 seconds without moving, turn and cook for another 30-45 seconds. Remove as soon as the edges are browned; prolonged cooking will make very thin slices tough
    πŸ– 4 min
  7. 8
    Prepare 80g flat, dried rice noodles according to the packet instructions, adding edamame for the final 2-3 minutes. Drain well. Lower the 105g leaves and stems separated pak choi stems into the hot broth for 1 minute, add the leaves and 55g beansprouts for 20-30 seconds, then lift them out with tongs so everything remains bright and crisp
    πŸ– 7 min
  8. 9
    Thinly slice Β½ fresh chilli. Place rice noodles and edamame in a deep bowl and arrange the seared Homemade Seitan over them. Ladle over the boiling-hot aromatic broth, then add the blanched beansprouts, pak choi and chilli. Serve with Β½ lime for squeezing at the table
    πŸ– 3 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inFolateVitamin KVitamin C
Lower inVitamin ECholineZinc

Worth noticing: Sodium uses more than half of the daily limit in this portion.

Calories

670kcal

32%
Top contributors
Rice Noodles Β· 42%Homemade Seitan Β· 29%Edamame Β· 15%
28% cal

Protein

47.2g

75%
Top contributors
Homemade Seitan Β· 55%Edamame Β· 24%Rice Noodles Β· 10%
50% cal

Carbs

83.5g

Top contributors
Rice Noodles Β· 71%Homemade Seitan Β· 10%Edamame Β· 9%
22% cal

Fat

16.4g

23%
Top contributors
Homemade Seitan Β· 40%Edamame Β· 30%Olive Oil Β· 22%

Small numbers, big impact

Everyday essentials

Fibre10.53g
36%
Top contributors
Edamame Β· 47%Homemade Seitan Β· 13%Rice Noodles Β· 11%
Vitamin B120.25ΞΌg
10%
Top contributors
Homemade Seitan Β· 100%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron7.22mg
40%
Top contributors
Homemade Seitan Β· 30%Edamame Β· 30%Rice Noodles Β· 13%
Zinc2.94mg
27%
Top contributors
Edamame Β· 44%Rice Noodles Β· 22%Homemade Seitan Β· 15%
Calcium300.35mg
30%
Top contributors
Pak Choi Β· 37%Edamame Β· 20%Homemade Seitan Β· 18%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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