Recipes Health Conditions Heartburn Basic Vegetable and Chicken Wonton Soup By Leyla Shamayeva, MS, RD linkedin Leyla Shamayeva, MS, RD is a registered dietitian with a master's in clinical nutrition. She focuses her efforts on digital health communication. Learn about our editorial process Leyla Shamayeva, MS, RD Medically reviewed by Medically reviewed by Richard Fogoros, MD on October 10, 2017 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on September 20, 2019 Print Leyla Shamayeva, MS, RD (23 ratings) Total Time: 90 min Prep Time: 60 min Cook Time: 30 min Servings: 12 (1 cup soup + 4 wontons) Nutrition Highlights (per serving) 182 calories 6g fat 20g carbs 12g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 12 (1 cup soup + 4 wontons) Amount per serving Calories 182 % Daily Value* Total Fat 6g 8% Saturated Fat 1g 5% Cholesterol 28mg 9% Sodium 412mg 18% Total Carbohydrate 20g 7% Dietary Fiber 2g 7% Total Sugars 2g Includes 0g Added Sugars 0% Protein 12g Vitamin D 0mcg 0% Calcium 20mg 2% Iron 1mg 6% Potassium 382mg 8% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Although not as easy as take-out, there's an upside to replicating a favorite restaurant dish: you can make it fit your dietary needs. If you often experience heartburn, for example, a serving of wonton soup may trigger uncomfortable symptoms—large portion sizes, high-fat ingredients, and acidic broth won't bode well with your digestive tract. In this basic wonton soup recipe, portion sizes are controlled but plenty filling with 12 grams of protein per serving and ingredients are carefully considered and used in amounts unlikely to cause symptoms. You can enjoy this classic Chinese dish without heartburn. Ingredients 2 tablespoons olive oil 1 small onion, blended or finely minced 1 tablespoon freshly grated ginger 1 clove garlic, grated 1 pound ground chicken 1/4 teaspoon salt 48 square wonton wrappers 10 cups water 3/4 teaspoon kosher salt 1/4 teaspoon ground black pepper 1 tablespoon red wine vinegar 1/2 teaspoon red pepper flakes 16 medium cremini mushroom caps, sliced 4 small carrots, sliced into rounds 1 cup frozen, shelled edamame 5 scallions, sliced (optional) Preparation Heat a medium pan over medium-high heat. Heat oil until shiny and swirl to coat the pan. Sauté the onion, ginger, and garlic for about four minutes. Transfer to a large bowl. Add ground chicken and salt to the onion mixture. Stir well (use your hands!). Set out a brush, shallow dish with water, and a lined baking sheet at your workstation. Working with one wonton at a time, spoon 1/2 tablespoon of the chicken mixture into the center of the wonton wrapper. Brush the sides with water and fold into a triangle, tip pointing away from you. Slide your fingertip along the edges to seal, then roll the bottom of the wrapper (the side facing you, with the filling) towards the edge. Grab the left and right side and pull down to bring them together. Pinch to keep the edges together and form a flower bud shape. You can also just leave each piece in a triangle shape. Keep the rest of the wontons covered to avoid drying out while you work. Combine water, salt, pepper, red wine vinegar, and red pepper flakes in a large pot. Bring to a boil, then lower heat to a simmer. Add mushrooms, carrots, edamame, and dumplings. Bring to a simmer and let cook for 20 minutes. Serve sprinkled with sliced scallions, if desired. Ingredient Variations and Substitutions Adjust the amount of red pepper flakes in the broth to your liking, but don't exceed a teaspoon to avoid making the broth too spicy. Use chicken or veggie stock instead of water for a different flavor profile. Be sure to compare nutrition labels and choose the lowest-sodium option. The wonton stuffing can vary. Use carrots, cabbage, or mushrooms for a vegetarian version, for example. You can swap in pork for a more traditional option, but be sure to choose leaner cuts. Cooking and Serving Tips You can freeze the stuffed and wrapped wontons for later use. Arrange them in a parchment-lined freezer container, leaving a gap between each. Use a sheet of parchment between layers, too, to avoid sticking. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Newberry C, Lynch K. The role of diet in the development and management of gastroesophageal reflux disease: why we feel the burn. J Thorac Dis. 2019;11(Suppl 12):S1594-S1601. doi:10.21037/jtd.2019.06.42