Pho, or noodle soup
One of Toronto’s favourite and healthiest Vietnamese meals is pho. More than simply a noodle soup, pho uses a clear broth which is usually made over the course of hours. Then, it’s provided meat, noodles, and fresh herbs. It’s a great breakfast dish to get the day going, is a filling lunch without a large amount of calories, and also works as a nice supper dish after a day out. The average bowl of pho has fiber, antioxidants, minerals, and vitamins. A major health find!
Goa luc, or brown rice
Brown rice is a healthy ingredient in any meal, regardless of what cuisine you’re pulling from. Common in vegetarian options on a Vietnamese restaurant’s menu, as well as in vegan and vegetarian restaurants, brown rice is high in magnesium and good for your heart. Cooking Vietnamese-style, brown rice is usually steamed and served with salad, stews, or mixed with peas and beans.
Goi tom, or shrimp salad
As one of the healthiest Vietnamese salads there is, shrimp salad is filled with pieces of shrimp, salad leaves, cabbage, cucumber, daikon, and sometimes jalapeno peppers. A shrimp salad typically is provided with a bowl of sticky rice or ordered as a side to a larger portioned meal.
Kho to, clay pot dishes
Clay pot fish and clay pot pork make up two of the most requested dishes in Vietnam, though aren’t as popular here in Toronto or Canada. Clay pots have the advantage of absorbing heat easily and cooking food evenly. The clay also neutralizes a food’s pH balance, interacting with acidity in what’s being cooked. Your typical clay pot will also add some natural sweetness, preventing the addition of adding extra sweetener.
Chao ga, or rice porridge
This Vietnamese-inspired rice porridge is common throughout many Asian countries. Given to those who are sick typically, chao ga is easy to eat, digest, and absorb into the body. It’s very healthy, involving cooking rice in water for an extended period of time until the grains slowly disintegrate into a thick soup. Ingredients like mushrooms, beans, peas, and medicinal herbs are common, alongside a source of protein like shredded chicken.
Canh chua, or Vietnamese sour soup
Indigenous to the southern Vietnam region, canh cua is a sour soup pulling from a tamarind-flavored broth. This is where the sour taste comes from, with pieces of pineapple, tomato, and bean sprouts usually added in. Fish and prawns, as your protein source, add to the flavor and texture. Experienced chefs also love experimenting with garnishes like garlic and chopped scallions. There are two ways to eat canh chua – as a soup, or to add some rice vermicelli and create a noodle soup.
Goi cuon, or fresh spring rolls
Fresh spring rolls, packed with vegetables and herbs, are the healthiest appetizer you’ll find in Vietnamese cooking. Ingredients like salad leaves, vermicelli noodles, shrimp, and greens are mixed together and wrapped in rice paper. Always fresh, you won’t find any or little oil used. The fat content is zero and yet, even despite this, they are utter delicious. A plate of Vietnamese fresh spring rolls usually come with a fish sauce and/or peanut sauce for dipping. Fresh spring rolls do have a cousin in deep-fried spring rolls which are a little different and fried in oil – not so healthy!
Rau muong, or stir-fried water spinach
Utterly delicious and tastefully salty, water spinach gets tossed in a stir fry with some garlic and paired with steamed fish and/or a bowl of brown rice. Spinach and garlic are both extremely healthy for you, packed with vitamins, minerals, antioxidants, and nutrient essentials sure to provide your body with what it needs to keep going.
Fresh fruit
There’s a huge emphasis on fresh herbs and vegetables in Vietnamese cooking, found in pho, spring rolls, and so many other dishes. The country of Vietnam is also found with so much unique fruits, filled with vitamins, antioxidants, and nutrients of all kinds. From fruit orchards scattered, healthy fruits in Vietnamese dishes or snacked on include oranges, mangosteen, papaya, mangoes, dragon fruit, and milk fruit. A lot of these fruits get crushed down into fruit dips with powdered chili, sugar, and salt.
Where can I find Vietnamese food in Toronto?
If you’re searching for a Vietnamese restaurant in Toronto, visit TorontoPHO. We specialize in hearty, authentic Vietnamese noodle soup but beyond pho, we also offer plenty of favourites ranging from stir fry to fresh spring rolls, salads, vegetarian and vegan options, and more. The traditional recipes we use combined with Canadianized versions of dishes like pho make TorontoPHO a wonderful place to stop in any time this winter. Need something to fill your tummy and cheer you up after a tough day – grab a bowl and enjoy!
Vietnamese is one of the healthiest ethnic cuisines in the world. Little oil is used, low fat, and few carbs are used. The herbs and veggies used are packed with nutrients and vitamins, and the meals themselves don’t sacrifice anything in taste or detail. If you’ve never had Vietnamese cuisine before, please allow TorontoPHO to take part as your first. Visit us today.
