Sup Mang Cua is a traditional Vietnamese soup known for its delicate flavors and nutritious ingredients. This dish combines succulent crab meat and tender asparagus in a clear, aromatic broth seasoned with herbs and spices. The addition of eggs adds a creamy texture and richness to the soup, making it a comforting and satisfying meal.

The history of Sup Mang Cua traces back to Vietnamese culinary traditions, where soups are an integral part of daily meals. The use of fresh, seasonal ingredients like crab and asparagus reflects the emphasis on wholesome, natural flavors in Vietnamese cuisine. Over time, Sup Mang Cua has evolved into a beloved dish enjoyed in homes and restaurants across Vietnam, cherished for its simplicity and depth of flavor.

Ingredients:

- Crab meat (fresh or canned)

- Asparagus

- Eggs

- Chicken or vegetable broth

- Shallots

- Garlic

- Fish sauce

- Salt and pepper

- Cooking oil

- Fresh herbs like cilantro or green onions for garnish

Method of preparation:

1. Heat some cooking oil in a pot and sauté chopped shallots and garlic until fragrant.

2. Add the chicken or vegetable broth to the pot and bring it to a simmer.

3. Cut the asparagus into bite-sized pieces and add them to the simmering broth. Cook until the asparagus is tender.

4. Add the crab meat to the soup and season with fish sauce, salt, and pepper to taste.

5. Crack the eggs into the soup and gently stir to create egg ribbons.

6. Let the soup simmer for a few more minutes until the eggs are cooked through.

7. Serve the Sup Mang Cua hot, garnished with fresh herbs.

This recipe is simple to follow and should yield a delicious and nourishing soup that's perfect for any occasion.

Nutrition Value:

1. Crab Meat (fresh or canned):

  - Calories: About 90 calories per 3-ounce serving (fresh).

  - Carbohydrates: Negligible.

  - Protein: Approximately 20 grams per 3-ounce serving.

  - Fat: Low in fat, with about 1 gram per 3-ounce serving.

  - Sodium: Varies depending on preparation and processing.

  - Cholesterol: Typically low in cholesterol.

  - Vitamins: Good source of vitamin B12, zinc, and selenium.

  - Minerals: Contains phosphorus, magnesium, and copper.

  - Nutritional Benefit: High in protein and essential nutrients, especially vitamin B12 and selenium, which support immune function and metabolism.

2. Asparagus:

  - Calories: Around 20 calories per 100 grams.

  - Carbohydrates: About 4 grams per 100 grams.

  - Protein: Approximately 2 grams per 100 grams.

  - Fat: Very low in fat.

  - Sodium: Low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Excellent source of vitamin K, vitamin C, and folate.

  - Minerals: Contains potassium, phosphorus, and trace amounts of iron.

  - Nutritional Benefit: High in antioxidants, supports digestive health, and provides essential vitamins and minerals for overall well-being.

3. Eggs:

  - Calories: Around 70-80 calories per large egg.

  - Carbohydrates: Less than 1 gram per egg.

  - Protein: Approximately 6 grams per egg.

  - Fat: Mainly from healthy unsaturated fats, with about 5 grams per egg.

  - Sodium: Low in sodium.

  - Cholesterol: Contains cholesterol, primarily in the yolk.

  - Vitamins: Excellent source of vitamin B12, vitamin D, and riboflavin.

  - Minerals: Contains iron, phosphorus, and zinc.

  - Nutritional Benefit: High-quality protein, essential vitamins, and minerals, including choline for brain health and eye-protective antioxidants.

4. Chicken or Vegetable Broth:

  - Calories: Varies based on the brand and ingredients, typically low in calories.

  - Carbohydrates: Minimal carbohydrates.

  - Protein: Can contain small amounts of protein.

  - Fat: Low-fat if prepared without added fats.

  - Sodium: Depends on the preparation, can be high in sodium if not low-sodium.

  - Cholesterol: Generally low in cholesterol.

  - Vitamins: May contain vitamins depending on the ingredients used.

  - Minerals: Can provide minerals like potassium, calcium, and magnesium.

  - Nutritional Benefit: Hydration and flavor enhancement, can be a source of electrolytes and minerals in low-sodium versions.

5. Shallots:

  - Calories: Around 20 calories per 100 grams.

  - Carbohydrates: Approximately 5 grams per 100 grams.

  - Protein: About 1 gram per 100 grams.

  - Fat: Low in fat.

  - Sodium: Low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Good source of vitamin C, vitamin A, and vitamin K.

  - Minerals: Contains potassium, iron, and manganese.

  - Nutritional Benefit: Provides antioxidants, vitamins, and minerals, with potential anti-inflammatory properties.

6. Garlic:

  - Calories: About 4 calories per clove.

  - Carbohydrates: Around 1 gram per clove.

  - Protein: Negligible.

  - Fat: Minimal fat content.

  - Sodium: Very low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Contains vitamin C, vitamin B6, and manganese.

  - Minerals: Provides potassium, phosphorus, and trace minerals.

  - Nutritional Benefit: Known for its antimicrobial properties, supports heart health, and may have immune-boosting effects.

7. Fish Sauce:

  - Calories: Varies but generally low in calories.

  - Carbohydrates: Minimal carbohydrates.

  - Protein: Can contain small amounts of protein.

  - Fat: Low-fat.

  - Sodium: High in sodium.

  - Cholesterol: Low in cholesterol.

  - Vitamins: Not a significant source of vitamins.

  - Minerals: Contains sodium and some trace minerals.

  - Nutritional Benefit: Adds umami flavor to dishes, but should be used in moderation due to its high sodium content.

8. Salt and Pepper:

  - Calories: Negligible.

  - Carbohydrates: None.

  - Protein: None.

  - Fat: None.

  - Sodium: Salt is high in sodium; pepper is not.

  - Cholesterol: None.

  - Vitamins: None in significant amounts.

  - Minerals: Salt provides sodium; pepper contains trace minerals like manganese.

  - Nutritional Benefit: Adds flavor to dishes, but excessive salt intake can contribute to high blood pressure.

9. Cooking Oil:

  - Calories: Depends on the type of oil, ranging from 120 to 240 calories per tablespoon.

  - Carbohydrates: None.

  - Protein: None.

  - Fat: High in healthy fats, such as monounsaturated or polyunsaturated fats.

  - Sodium: None.

  - Cholesterol: None.

  - Vitamins: Some oils contain vitamin E (e.g., sunflower oil).

  - Minerals: Minimal mineral content.

  - Nutritional Benefit: Provides healthy fats essential for cell function and nutrient absorption, but moderation is key due to calorie density.

10. Fresh Herbs like Cilantro or Green Onions:

  - Calories: Very low, typically less than 5 calories per tablespoon.

  - Carbohydrates: Minimal.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Low.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Good source of vitamin K, vitamin A, and vitamin C (cilantro).

  - Minerals: Contains potassium, calcium, and magnesium.

  - Nutritional Benefit: Adds flavor, antioxidants, and small amounts of essential vitamins and minerals to dishes.