Basic Vegetable and Chicken Wonton Soup

By Leyla Shamayeva, MS, RD | Medically reviewed by a board-certified physician | Updated September 11, 2018
wonton soup
Leyla Shamayeva, MS, RD

Nutrition Highlights (per serving)

Calories 182
Fat 6g
Carbs 20g
Protein 12g
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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.
Total Time 90 min
Prep 60 min, Cook 30 min
Servings 12 (1 cup soup + 4 wontons)

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

  1. 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.
  2. Add ground chicken and salt to the onion mixture. Stir well (use your hands!).
  3. 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.
  1. 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.
  2. 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.

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