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Canola plants produce pods from which seeds are harvested. The plants grow from three to five feet tall and produce beautiful, small...

Make sure to store #canola oil in a cool, dark cupboard for maximum freshness and use. It can stay stored this way up to a year.

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Course

Preparation

Diets

DIY

Source: Patricia Chuey, RD | Category: Soups & Stews, Diabetes-Friendly, Heart-Smart

Vietnamese Pho

This recipe was inspired by Pho, a traditional Vietnamese soup. It breaks from tradition slightly in the preparation method, but offers very similar delicious flavors and textures. Try the recipe using vegetable stock and tofu to change it up.

Vietnamese Pho recipe made with canola oil by Patricia Chuey

Ingredients

  • Soup
  • 1/2 lb sirloin tip, sliced very thinly 250 g
  • 1 1/2 Tbsp canola oil, divided 20 mL
  • 1 small onion, sliced into thin rings
  • 4 cups sodium-reduced beef stock 1 L
  • 2 cups water 500 mL
  • 1 Tbsp freshly grated ginger 15 mL
  • 1 stalk lemongrass chopped or 3 Tbsp (45 mL) dried lemongrass 1
  • 1/2 tsp whole black peppercorns 2 mL
  • 1 cinnamon stick
  • 4 oz ounces rice vermicelli noodles 125 g
  • 2 cups bean sprouts 500 mL 
  • Garnish
  • 1 lime, quartered
  • 1/2 cup each fresh basil, mint and cilantro 125 mL each
  • 1 small jalapeno pepper, thinly sliced (optional)
  • 1 Tbsp fish sauce 15 mL
1/ sirloin tip, sliced very thinly1 1/2 Tbsp canola oil, divided1 small onion, sliced into thin rings4 cups sodium-reduced beef stock2 cups water1 Tbsp freshly grated ginger1 stalk lemongrass chopped or 3 Tbsp dried lemongrass 11/2 tsp whole black peppercorns1 cinnamon stick4 oz ounces rice vermicelli noodles2 cups bean sprouts 1 lime, quartered1/2 cup each fresh basil, mint and cilantro each1 small jalapeno pepper, thinly sliced (optional)1 Tbsp fish sauce

Instructions

  • 1. In large saucepan, heat 1 Tbsp (15 mL) canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
  • 2. Add 1/2 Tbsp (7.5 mL) canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
  • 3. Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
  • 4. Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
  • 5. Add beef to stock mixture and cook to desired doneness. To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.

Yield

4 servings

serving size

1 1/2 cups (375 mL)

nutritional analysis

Per Serving

Calories270
Total Fat9 g
Saturated Fat2 g
Cholesterol35 mg
Carbohydrates27 g
Fiber3 g
Sugars2 g
Protein20 g
Sodium115 mg
Potassium469 mg

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Asian Shrimp Soup

This earthy Asian soup is perfect to warm you up on a cold day and canola oil's light taste won't interfere with the soup's layered flavors. Add red pepper flakes if you like more heat!

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Beef and Mushroom Soup

This hearty, chunky soup is perfect for any cold night and makes enough for lunch leftovers the next day! Or freeze the rest for up to 3 weeks. Lean beef and heart-healthy canola oil help keep saturated fat to a minimum.

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