“貴州省湯”火了！減脂還解暑，強烈建議你試試

最近北方一些地區的天氣很熱，廚房更是成了一個天然的“桑拿房”，在里面待個十幾分鐘，整個人就像是從水里撈出來。在這種天氣下，吃什么就成了難題。

直到大數據推送了——“貴州省湯”素瓜豆。

第一次看到這個圖片的你，可能在心里悄悄吐槽：清湯寡水，看起來就不怎么樣……

但是，只要喝過一次，一定會感嘆：怎么這么鮮甜！

As a relentless heatwave has turned kitchens across northern China into sweltering saunas, a humble clear vegetable soup from Guizhou province has emerged as an unlikely summer favorite. Made with just young pumpkin, green beans and water, this soup, known as suguadou in Chinese, wins over skeptics with its natural sweetness, excellent hydrating properties, near-zero calories, and its accompanying customizable spicy sauce that pleases even the boldest palates. This oil-free, fuss-free broth is not only refreshing but also packed with soluble fiber and umami-rich amino acids, making this a a guilt-free meal that genuinely satisfies.

解膩又減脂

貴州人怎么吃得這么好

先給沒吃過的朋友科普下：素瓜豆湯，是用嫩南瓜、四季豆和清水煮出的素湯。

For the uninitiated, it is simply a clear soup made from tender young pumpkin and fresh green beans, simmered in plain water until just cooked through. No stock, no salt, no oil – the flavor comes entirely from the ingredients themselves.

嫩南瓜是什么？請看下圖。

為什么看起來平平無奇的素瓜豆湯能成為貴州“省湯”？優點大概有下面這幾個方面：

① 自帶鮮味，素而不寡

嫩南瓜和嫩四季豆中都有豐富的可溶性糖和糖蛋白，經清水煮過后釋放進湯里，讓湯不加任何調味也能帶來絲絲清甜。同時，嫩南瓜中還含有谷氨酸、天冬氨酸等成分，四季豆中氨基酸種類也很齊全，其中天冬氨酸、谷氨酸、賴氨酸等呈鮮味氨基酸含量較高，這些都是素瓜豆湯的鮮味來源。

First, the broth delivers a natural sweetness and savory depth. Young pumpkin and green beans contain soluble sugars and glycoproteins that dissolve into the boiled water, creating a delicate sweetness without any seasoning. They also boast umami-contributing amino acids such as glutamate and aspartate, which give the soup a complexity that belies its transparent appearance.

② 補水效果杠杠的

夏天什么最重要？當然是補水。

除開清水湯中本身的水分，嫩南瓜和嫩四季豆的含水量也都相當可觀。根據《中國食物成分表》（第六版）數據顯示，鮮南瓜的水分含量可達93.5克/100克，鮮四季豆水分含量為91.3克/100克，嫩南瓜和嫩四季豆的含水量自然更高。

如此高的含水量，再加上嫩南瓜和嫩四季豆中都含有豐富的可溶性膳食纖維，如南瓜多糖、菜豆（四季豆）多糖，它們能與水分子結合成凝膠狀物質，延緩水分在腸道的吸收速度，綜合來看，補水效果甚至可能比直接大口喝水更好。

Second, it is excellent for hydration, as both vegetables are over 90 percent water. According to data, cooked pumpkin contains about 93.7 percent water, and cooked green beans about 90 percent. More importantly, their soluble dietary fibers — including pumpkin polysaccharides and bean polysaccharides — form a gel-like matrix that slows fluid absorption. This means the soup keeps you hydrated more effectively than drinking plain water alone.

③ 膳食纖維豐富、超級低卡，無痛減脂

煮素瓜豆湯，貴在一個天然、原味，絕對做到了零脂肪。嫩南瓜和嫩四季豆的熱量也都非常低，分別為23千卡/100克、31千卡/100克，吃上一大碗（以連湯帶菜300克計），攝入的熱量也才90千卡左右，差不多是一碗白米飯（以150克計，約174千卡）熱量的1/2。

而且它們的不可溶性膳食纖維含量在瓜菜中也不算低。鮮南瓜的不可溶性膳食纖維含量為0.8克/100克，高于黃瓜（0.5克/100克）、西葫蘆（0.6 克/100克），鮮四季豆不可溶性膳食纖維更高，為1.5克/100克。這使得素瓜豆湯中總膳食纖維含量較高，能給人帶來較強的飽腹感。

南瓜和四季豆中的植物多糖，已經被不少研究證實能幫助調節血脂和血糖代謝，是理想的改善脂類代謝的食品資源。

Third, it is a dieter's ally. With virtually no fat and only about 23 kcal per 100g for cooked pumpkin and 31 kcal per 100g for green beans, a generous bowl (around 300g of soup and vegetables) comes to roughly 80–90 calories — about half the calories of a standard bowl of rice. The total dietary fiber is also noteworthy: cooked pumpkin provides 0.8g per 100g, while green beans delivers 1.5g per 100g, promoting satiety. Studies have suggested that polysaccharides from pumpkin and beans may help regulate blood lipid and glucose metabolism.

如果你是一個重口味人士，請讓我們隆重地請出“掌管水煮菜的神”——糊辣椒蘸水。

一勺糊辣椒提供底味，鹽和生抽帶來咸鮮，再來點蔥末香菜末，如果能接受，還可以放入味道神奇的木姜子油與折耳根，最后澆上一大勺煮菜的原湯。既能為素瓜豆湯增添口感，又能促進食欲，還不用擔心增加熱量，簡直完美！

If the soup by itself feels too plain, the local secret weapon is a smoky chili dip known as hulajiao. A spoonful of roasted ground chili, a dash of soy sauce, fresh scallions and cilantro — and for the adventurous, a touch of woody mujiangzi oil and chopped zhe'ergen (fishwort root) — all mixed with a ladle of the hot soup itself. This punchy condiment adds layers of heat and flavor without adding calories, making the dish equally appealing to those who crave bold tastes.

圖片來自網友

在家復刻素瓜豆湯

這些小技巧要掌握

如果有條件，能夠買到嫩南瓜最好，現在很多菜場或者買菜App都能買到。四季豆一定要挑選鮮嫩、飽滿、一掐就斷的那種，確保食材的鮮甜味都還在。

煮的時候，先煮豆后下瓜，開蓋煮，火要大。因為四季豆比嫩南瓜稍微難煮些，所以先下鍋，煮3分鐘左右后下入瓜塊，大火煮沸后轉中小火慢慢煮熟。嘗試用筷子插進瓜塊，能輕松插透就代表熟了。開蓋煮能防止瓜豆變黃，顏色更青翠好看。煮好的素瓜豆湯最好放冰箱里涼一會再吃，清爽解暑的效果更好。

如果一時沒有嫩南瓜，用嫩西葫蘆、茄子、玉米替代，煮出來的湯也很不錯。

總的來說，其實，只要能把握住“食材新鮮且水分充足+湯清無油保持鮮甜”兩大原則，就抓住了素瓜豆湯的美妙本質。

圖片來自網友

最后，據說貴州朋友們做素瓜豆湯，還有一個不可更改的重要環節——南瓜要砸、四季豆要掰，切不可見鐵（不用刀切），這樣做出來的會更美味。

從科學角度講，砸開、掰斷的瓜、豆，由于其破損面更隨機、復雜，可能的確會在煮湯時能更好地釋放出可溶性糖和氨基酸，令湯更鮮美。

歡迎評論區留言，曬出你的素瓜豆湯。

來源：新華社微信公眾號綜合科普中國

跟著China Daily

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