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Vietnamese Herb Broth with Sprouted Mung Beans (Đậu Nở)

Name: Vietnamese Herb Broth with Sprouted Mung Beans (Đậu Nở)
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 4 servings
Cuisine: vietnamese-herb-broth
Ingredients: 6 cups organic vegetable or bone broth, low-sodium; ½ cup sprouted mung beans, rinsed and drained; 2 tbsp fresh ginger, sliced into coins; 1 tbsp sugar-free fish sauce, gluten-free variety; 1 lb wild-caught Pacific cod fillet, cut into 4 portions; 2 tbsp red chilies, finely minced; 1 tbsp garlic cloves, minced; 2 tsp extra-virgin olive oil, cold-pressed; 1 bunch fresh banana leaves, wiped clean, cut to size; 1 cup Thai basil leaves, picked from stems; 1 cup fresh mint leaves, picked from stems; ½ cup fresh cilantro, roughly chopped

A nourishing, aromatic broth featuring sprouted mung beans and wild-caught fish, steamed in banana leaves to capture the essence of traditional fermentation without the histamine load. This dish balances umami-rich fish paste notes with fresh herbs and polyphenol-dense greens, offering a gut-friendly, anti-inflammatory dinner.

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Serves

Prep

20 min

Cook

45 min

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Vietnamese Herb Broth with Sprouted Mung Beans (Đậu Nở) — authentic Vietnamese Herb-Broth recipe from Taste Meridian

Ingredients

Serves

Broth & Base

6 cupsorganic vegetable or bone broth, low-sodium
½ cupsprouted mung beans, rinsed and drained
2 tbspfresh ginger, sliced into coins
1 tbspsugar-free fish sauce, gluten-free variety

Protein & Paste

1 lbwild-caught Pacific cod fillet, cut into 4 portions
2 tbspred chilies, finely minced
1 tbspgarlic cloves, minced
2 tspextra-virgin olive oil, cold-pressed

Fresh Herbs & Finish

1 bunchfresh banana leaves, wiped clean, cut to size
1 cupThai basil leaves, picked from stems
1 cupfresh mint leaves, picked from stems
½ cupfresh cilantro, roughly chopped

Equipment

large steamer basket with lid — essential for steaming fish in banana leaves without drying out
heavy-bottomed pot — maintains steady temperature for simmering broth
microplane grater — for fine ginger infusion into the broth

A little context

Traditional Vietnamese cooking often relies on fermented pastes and preserved fish for depth, but these can be high in sodium and histamines. We honor the tradition by using a fresh, sugar-free chili-fish reduction and steaming in banana leaves to impart that signature earthy aroma, stripping out refined sugar and seed oils common in modern adaptations.

Why this food

The longevity story

Wild-caught fish provides high-quality omega-3 fatty acids crucial for cellular membrane health and reducing systemic inflammation. Sprouted mung beans increase bioavailability of nutrients and fiber, supporting gut motility and microbiome diversity. The generous use of fresh herbs like Thai basil and perilla delivers essential polyphenols, while the banana leaf steaming method infuses flavor without adding refined sugars or seed oils.

Method

01
Prepare the Chili-Fish Paste
In a small bowl, combine minced red chilies, minced garlic, and 10 ml extra-virgin olive oil. Stir in 10 ml of the sugar-free fish sauce. Set aside to let the flavors meld for 10 minutes.
02
Prep the Broth
Pour the broth into the heavy-bottomed pot. Add sliced ginger and the remaining fish sauce. Bring to a gentle simmer over medium heat, then reduce to low to keep warm while you steam the fish.
03
Prepare Banana Leaf Wraps
Wipe the banana leaves with a damp cloth. Cut into squares large enough to hold one fish fillet. If using frozen leaves, ensure they are pliable. Lightly char them over an open flame for 5 seconds to release aroma before wrapping.
04
Wrap the Fish
Place a fish fillet on a banana leaf square. Top each with a spoonful of the chili-fish paste. Fold the leaf tightly over the fish to create a sealed packet, securing with a small strip of leaf or kitchen twine if needed.
05
Steam the Fish
Arrange the banana leaf packets in the steamer basket. Steam over the simmering broth for 12-15 minutes until the fish is opaque and flakes easily. Do not overcook.
06
Cook the Sprouts
While the fish steams, add the sprouted mung beans to the simmering broth in the pot. Cook for 3-4 minutes until tender-crisp. They should retain a slight bite.
07
Assemble Bowls
Ladle the broth and sprouts into 4 deep bowls. Carefully remove the fish packets from the steamer and place one on top of each bowl.
08
Finish with Herbs
Open the banana leaf packets at the table. Top each bowl generously with fresh Thai basil, mint, and cilantro. Drizzle with a small amount of fresh extra-virgin olive oil for polyphenols.

Pro tips

✦Source wild-caught Pacific cod over farmed varieties to ensure optimal omega-3 to omega-6 ratios and lower contaminant load.
✦If fresh banana leaves are unavailable, use parchment paper but add a drop of pandan extract to the broth to mimic the grassy aroma.
✦Do not skip the ginger; it aids digestion of the fish and beans, reducing bloating.
✦Taste the broth before serving; adjust salt with more fish sauce only if necessary, as the paste is salty.
✦Keep the sprouts crisp; overcooking turns them mushy and reduces nutrient density.

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Equipment

Steamer Basket →Microplane →

Substitutions

wild-caught Pacific cod → wild-caught Arctic char or rainbow trout (slightly higher fat content, reduces steaming time by 2 minutes)
sugar-free fish sauce → coconut aminos + pinch of sea salt (lower sodium profile, slightly sweeter natural profile)
banana leaves → parchment paper (steaming works the same, but you lose the leaf's aromatic infusion)

Storage

Store broth and sprouts separately from fish in glass containers. Fish lasts 2 days; broth lasts 4 days. Do not freeze cooked fish as texture degrades; freeze broth only.

What to serve with it

Hot green tea with jasmine flowers
Sparkling water with fresh lime wedge
Dry white wine (Sauvignon Blanc) if alcohol is permitted in your protocol

FAQ

Can I use farmed salmon?+

Farmed salmon typically has a less favorable omega-3 profile and is often fed corn/soy. Wild-caught fish is the priority for anti-inflammatory goals.

Why sprouted mung beans instead of regular?+

Sprouting reduces phytic acid, making minerals more absorbable and improving digestibility, which aligns with gut-health goals.

Is fish sauce compatible with no-sugar rules?+

Traditional fish sauce contains sugar. You must use a certified sugar-free brand or make your own fermented version to comply with Blueprint-aligned standards.