Soto Ayam

Good nutritional profile

Indonesian turmeric chicken soup with vermicelli, sprouts and egg.

Soto Ayam — photo 1

Soto ayam is an Indonesian chicken soup: chicken simmered in a broth spiced with turmeric, ginger, lemongrass and lime leaves, then shredded over rice vermicelli, bean sprouts, cabbage and boiled egg and served with lime and sambal. A 400 g bowl has about 245 kcal, 20 g protein and 11 g fat, with about 950 mg sodium. With a scoop of rice on the side it comes to about 440 kcal.

Low carb

Macronutrients Distribution

Protein: 5g (41.7%)
Fat: 2.7g (22.5%)
Carbs: 4.3g (35.8%)
Fiber: 0.5g

Basic Nutritional Info

NutrientValueDV
Protein5g8.9%
Fat2.7g3.9%
Carbs4.3g1.4%
Simple Sugars1.5gEstimate
Complex Carbs2.29gEstimate
Fiber0.5g2.0%
Water87g3.5%
Calories612.7%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
35

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.94g4.7%
Monounsaturated1.07g4.3%
Polyunsaturated0.41g3.2%
Omega-30.123gEstimate
EPA2mg0.2%
DHA9mg1.0%
Omega-60.287gEstimate
Trans0.01g0.5%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C3.66mg
Vitamin E0.26mg
Selenium5.21mcg

Vitamins

VitaminAmountUnitDV
vitamin A11.5mcg1.3%
vitamin B10.025mg2.1%
vitamin B20.055mg4.2%
vitamin B31.28mg8.0%
vitamin B60.092mg5.4%
vitamin B98.76mcg2.2%
vitamin B120.099mcg4.1%
vitamin C3.66mg4.1%
vitamin D0.126 (5 IU)mcg0.8%
vitamin E0.259mg1.7%
vitamin K5.81mcg4.8%

Minerals

MineralAmountUnitDV
calcium14.4mg1.4%
iron0.514mg2.9%
magnesium10mg2.5%
phosphorus55.4mg7.9%
potassium90.8mg3.5%
sodium239mg10.4%
zinc0.441mg4.0%
copper0.045mg5.0%
manganese0.102mg4.4%
selenium5.21mcg9.5%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 144mg20.6%162%
Isoleucine 253mg18.1%152%
Leucine 373mg13.7%110%
Lysine 388mg18.5%145%
Methionine 201mg19.1%157%
Phenylalanine 380mg21.7%167%
Threonine 205mg19.5%148%
Tryptophan 60mg21.4%164%
Valine 259mg14.2%117%

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Values per 100 g

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Allergens

EggsTree nuts

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Soup Difficulty: Medium Servings: 8 Total: 90 min

Ingredients

  • Chicken pieces, bone-in, skin on 1 kg (about 560 g meat)
  • Water 2 liters
  • Shallots and garlic 6 (90 g) and 5 cloves (20 g)
  • Candlenuts 4 (12 g)
  • Ground turmeric, ginger and ground coriander 1.5 tsp (4 g), 3 cm (15 g) and 1 tsp (2 g)
  • Lemongrass, galangal and makrut lime leaves 2 stalks, 3 cm and 4 leaves
  • Vegetable oil 2 tbsp (27 g)
  • Salt 1 tbsp (18 g)
  • Rice vermicelli 100 g
  • Mung bean sprouts 200 g
  • Cabbage, finely shredded 150 g
  • Eggs, large, hard-boiled 4
  • Celery leaves and fried shallots 20 g and 3 tbsp (20 g)
  • Lime juice and sambal, to serve 2 limes (40 ml) and 2 tbsp (15 g)
Prep
30 min
Cook
60 min

Instructions

  1. 1

    Blend the shallots, garlic, candlenuts, turmeric, ginger and coriander to a smooth paste.

  2. 2

    Fry the paste in the oil for 5 minutes until fragrant, adding the bruised lemongrass, sliced galangal and lime leaves for the last minute.

  3. 3

    Add the chicken, stir to coat, pour in the water and salt, and simmer half-covered for 40 minutes, skimming the surface.

  4. 4

    Lift out the chicken, shred the meat and discard the skin, bones and aromatics; keep the broth at a simmer.

  5. 5

    Soak the vermicelli in hot water for 5 minutes and blanch the bean sprouts for 30 seconds; drain.

  6. 6

    Put vermicelli, sprouts, cabbage, shredded chicken and half an egg in each bowl and ladle over the hot broth.

  7. 7

    Top with celery leaves and fried shallots and serve with lime and sambal.