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Low-Point Egg Roll Soup: A Healthy Take on a Classic Favorite

Egg roll soup is a comforting and flavorful dish inspired by the traditional Chinese egg rolls. With its warm broth, tender vegetables, and savory seasonings, this soup packs all the delicious flavors of an egg roll in a low-calorie, low-point version perfect for those following the Weight Watchers (WW) program.

This Egg Roll Soup recipe is a wonderful way to enjoy the tastes you love while staying on track with your health and wellness goals. It’s filling, nutritious, and most importantly, simple to make. Whether you’re looking for a cozy weeknight dinner or a crowd-pleasing appetizer, this recipe will deliver.

Let’s dive into how you can make a healthier, low-point version of this dish that’s both satisfying and delicious!

Ingredients

For the soup base, we’ll be using lean ground turkey, which provides protein without too much fat, along with a variety of colorful vegetables to ensure the soup is hearty and full of flavor. You can adjust the ingredients based on your preferences, but here is the list of everything you’ll need:

  • 1 lb (16 oz) lean ground turkey (99% fat-free)
  • 4 cups low-sodium chicken broth
  • 2 cups water
  • 1 medium yellow onion, finely diced
  • 2 cloves garlic, minced
  • 2 cups shredded cabbage (or coleslaw mix for convenience)
  • 1 large carrot, julienned or shredded
  • ½ cup sliced mushrooms (shiitake or cremini recommended)
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon grated fresh ginger
  • ½ teaspoon crushed red pepper flakes (optional, for heat)
  • 2 teaspoons cornstarch (optional, for thickening)
  • 2 green onions, thinly sliced (for garnish)
  • 1 tablespoon toasted sesame seeds (optional, for garnish)
  • Salt and pepper to taste

Optional toppings:

  • 1 boiled egg, halved (optional, adds protein and richness)
  • A drizzle of extra soy sauce for flavor adjustment

Instructions

  1. Prepare the Ingredients
    Before you begin cooking, make sure all your ingredients are prepped. Dice the onion, mince the garlic, shred the cabbage and carrots, slice the mushrooms, and slice the green onions for garnish.
  2. Cook the Ground Turkey
    In a large soup pot, heat a medium-sized non-stick skillet over medium heat. Add the lean ground turkey. Using a wooden spoon, break it up as it cooks to ensure it browns evenly. Cook until the turkey is browned and cooked through, about 6-8 minutes. Once cooked, drain any excess fat if needed (since turkey is very lean, this step may not be necessary).
  3. Sauté the Aromatics
    To the pot with the cooked turkey, add the diced onion and minced garlic. Stir and cook for about 2-3 minutes until softened and fragrant. This step will bring out the natural sweetness in the onion and garlic.
  4. Add the Liquids
    Pour in the low-sodium chicken broth and water. Stir to combine. The broth forms the base of your soup and will give the dish its rich, savory flavor.
  5. Incorporate the Vegetables
    Add the shredded cabbage, carrots, and mushrooms to the pot. These vegetables provide texture, fiber, and essential nutrients. Stir everything together to evenly distribute the vegetables.
  6. Season the Soup
    Add the low-sodium soy sauce, rice vinegar, sesame oil, fresh grated ginger, and red pepper flakes (if using) to the pot. Stir everything well. The soy sauce and sesame oil will give your soup that signature egg roll flavor, while the rice vinegar adds a tangy touch.
  7. Simmer
    Bring the soup to a gentle simmer. Let it cook uncovered for 10-12 minutes, allowing the vegetables to soften and the flavors to meld together. Taste and adjust the seasoning, adding salt or pepper as needed. If you prefer a thicker soup, you can dissolve 2 teaspoons of cornstarch in a little cold water and stir it into the soup. Let it simmer for a couple of minutes more to thicken.
  8. Final Adjustments
    Once the soup has reached your desired consistency, taste once more for seasoning and adjust as needed. If you like a more intense soy sauce flavor, add an additional splash.
  9. Serve the Soup
    Ladle the hot soup into bowls. Garnish with sliced green onions and toasted sesame seeds for added crunch and visual appeal. For an extra protein boost, you can also add a boiled egg half to each bowl.
  10. Enjoy Your Egg Roll Soup!
    Serve immediately while the soup is still hot. Pair with a light salad or enjoy it on its own for a filling, low-point meal.

Nutritional Information (Per Serving)

This Egg Roll Soup is not only low in calories and WW points but also rich in fiber, protein, and essential nutrients. Below is the breakdown per serving (this recipe yields 6 servings):

  • Calories: 160 kcal
  • Protein: 22g
  • Fat: 4g
  • Saturated Fat: 1g
  • Carbohydrates: 11g
  • Fiber: 4g
  • Sugars: 4g
  • Sodium: 500mg (depends on broth and soy sauce used)
  • SmartPoints (WW): 2 Points (Green, Blue, Purple plans)
  • Cholesterol: 50mg

Note: Nutritional information is based on the use of low-sodium chicken broth and lean ground turkey. Depending on the brand of ingredients and portion sizes, values may slightly vary.

WW SmartPoints Breakdown

This Egg Roll Soup recipe is WW-friendly, making it perfect for anyone looking to stay within their points budget without compromising on taste. The key ingredients like lean ground turkey, vegetables, and low-sodium broth keep the points low while still providing a satisfying meal.

  • 1 serving = 2 WW SmartPoints (Green, Blue, Purple plans)
  • If you opt to add a boiled egg, it will increase the points by 2 per egg.

Since this recipe serves 6, you can easily adjust portions to match your daily WW points budget. You can even freeze any leftovers for later meals, ensuring that you always have a healthy and low-point option on hand.

Tips and Variations

  1. Make it Vegetarian:
    For a vegetarian version, replace the ground turkey with crumbled tofu or a plant-based protein like tempeh. You may also want to boost the umami flavor with additional soy sauce or mushroom-based seasoning.
  2. Increase the Spice:
    If you prefer more heat in your soup, you can increase the amount of crushed red pepper flakes or even add a dash of sriracha or chili paste to the broth.
  3. Add More Veggies:
    Don’t hesitate to increase the vegetable content! You can add things like bok choy, bell peppers, or zucchini to make the soup even more nutritious and colorful.
  4. Serve with Whole-Grain Rice:
    While this soup is already filling, if you want to increase the carb content, you can serve it alongside a small portion of brown rice or cauliflower rice for a heartier meal.
  5. Customize the Broth:
    For a richer broth, use low-sodium vegetable broth instead of chicken broth. You can also add a few drops of fish sauce for an authentic egg roll flavor.

Why You’ll Love This Egg Roll Soup

  • Low in Points, High in Flavor:
    With just 2 WW SmartPoints per serving, this Egg Roll Soup allows you to indulge in the tastes of a favorite comfort food without feeling guilty. It’s the perfect balance of healthy and hearty.
  • Packed with Protein and Fiber:
    This recipe is loaded with lean turkey and vegetables, making it high in protein and fiber—two essential components for keeping you full and satisfied.
  • Customizable:
    Whether you want a vegetarian alternative, more heat, or added veggies, this recipe can be easily customized to fit your dietary needs and preferences.
  • Meal Prep Friendly:
    This soup stores well in the fridge for up to 4 days and can be frozen for longer storage, making it an excellent choice for meal prep.

Conclusion

Low-Point Egg Roll Soup is a fantastic way to enjoy the delicious, savory flavors of egg rolls in a much healthier and lighter format. With its lean protein, fiber-rich vegetables, and comforting broth, it makes a perfect meal for those following the WW program or anyone looking for a nutritious and satisfying dish. This soup is incredibly versatile and can be tailored to suit your preferences, all while keeping the WW points low and your satisfaction high!

Be sure to bookmark this recipe for easy reference and share it with your friends and family. It’s a great addition to any meal plan, especially during colder months when you crave something warm and filling.

Enjoy your Egg Roll Soup—healthy, delicious, and WW-friendly!

I hope this format fits what you’re looking for! Let me know if you need further adjustments.