Sichuan Hot Pot: A Keto Conundrum

Sichuan hot pot is a popular dish that can be adapted to suit a keto diet. The dish typically includes thinly sliced meat, leafy green vegetables, and mushrooms, as well as carb-filled items like wontons, dumplings, and noodles. However, when eating out at a hot pot restaurant, it is easy to choose keto-friendly foods as the base is usually a clear seasoned broth. Individuals can control the ingredients added to the broth, such as shrimp, chicken, beef, and green vegetables, while avoiding noodles, corn, and carrots.

When preparing Sichuan hot pot at home, individuals can further customise the dish to align with keto requirements. A keto-friendly broth can be made using ingredients such as fermented black beans, Shaoxing rice wine, ginger, dried Sichuanese chillies, peanut or vegetable oil, beef drippings or lard, Sichuan peppercorns, and chilli bean paste. Meat and vegetables are then added to the broth and cooked to the desired level of doneness.

While Sichuan hot pot can be adapted to suit keto requirements, it is important to note that some ingredients commonly used in the dish, such as sugar and corn starch, are not keto-friendly.

Sichuan hot pot is keto-friendly if you avoid the soup base and opt for meat and vegetables only

Sichuan hot pot can be keto-friendly, but it's important to be mindful of the ingredients used and to customise your meal accordingly. The key is to avoid the soup base and opt for meat and vegetables only.

The soup base in Sichuan hot pot can be a source of hidden carbs. It is typically made with ingredients such as fermented rice, soybean oil, chilli bean paste, rock sugar, and rice wine. These ingredients can add up to a significant amount of carbohydrates, which may not align with a keto diet.

However, by forgoing the soup base and focusing on the other components of the dish, you can still enjoy a delicious and keto-friendly Sichuan hot pot experience. The beauty of hot pot is that it allows you to cook various ingredients in a simmering broth at your table. This means you have control over what goes into the pot.

To keep it keto-friendly, opt for thinly sliced meats such as beef, chicken, or shrimp. Avoid fish cakes and beef balls and starchy vegetables like potatoes and carrots, as these may contain hidden carbs. Instead, go for leafy green vegetables like bok choy, bamboo shoots, snow peas, and green beans. These are excellent sources of vitamins and fibre while keeping your carb intake low.

In addition to the meat and vegetables, you can also add some healthy fats to your hot pot. For example, enoki, shiitake, and king oyster mushrooms are great choices that won't spike your carb intake. If you're craving noodles, shirataki noodles are a fantastic keto-friendly option with only 1 net carb per 113 grams.

When dining out at a hot pot restaurant, it's always a good idea to inquire about the ingredients used in the soup base and ask for any sauces or dips on the side so you can control the amount added to your meal. If you're making hot pot at home, you can find keto-friendly recipes online that omit sugar and other high-carb ingredients from the soup base.

So, while the traditional Sichuan hot pot soup base may not be keto-friendly, you can absolutely enjoy a delicious and satisfying hot pot meal by customising your selection of meats and vegetables.

The soup base in Sichuan hot pot may contain sugar and carbs

A traditional Sichuan hot pot recipe from 1972 includes rock sugar as an ingredient. A modern Sichuan hot pot soup base recipe also includes rock sugar or white sugar. However, the modern recipe serves 16 people, so the amount of sugar per serving is very small.

If you are making your own Sichuan hot pot at home, you can control the ingredients and leave out the sugar. One home cook on Reddit suggests making a broth with carrots, tomatoes, green onion, ginger, cloves or star anise, and salt. Another home cook on Reddit suggests using peanut oil or another type of delicious but not overpowering oil, Sichuan peppercorns, hot peppers, and a broth without added carbs.

You can make a keto-friendly Sichuan hot pot broth at home

Hot pot is a great way to warm up during cold winters. Preparing a keto-friendly Sichuan hot pot broth at home is easy and allows you to control the ingredients to suit your taste and dietary preferences. Here is a guide to help you make a delicious and keto-friendly Sichuan hot pot broth.

Ingredients

The key to a tasty Sichuan hot pot broth is in the ingredients. Here is a list of ingredients you will need:

• Oil: Peanut oil or another neutral-flavoured oil such as rapeseed, sunflower, canola, vegetable, or corn oil.
• Chilli and Pepper: Dried chilli peppers, preferably Sichuanese, and Sichuan peppercorns (also called prickly ash).
• Aromatics: Scallions, onion, coriander (cilantro), garlic, and ginger.
• Umami and Saltiness: Sichuan chilli bean paste and fermented black beans.
• Flavour Balancers: Shaoxing rice wine and sugar (optional).

Optional Ingredients

You can also add other spices and aromatics to enhance the flavour of your broth:

• Star anise
• Cassia cinnamon
• Bay leaves
• Tsao-ko (Chinese black cardamom)

Preparation

• Rehydrate the dried chillies in hot water until soft, then chop them into a coarse paste using a blender or spice grinder.
• Add Shaoxing rice wine to Sichuan pepper and set aside.
• Melt your chosen oil in a pot over medium heat, infusing it with star anise, cassia cinnamon, bay leaves, and tsao-ko.
• Remove the spices and add the aromatics (scallions, onion, coriander) to fry until the onion edges turn brown.
• Remove the aromatics and add the dried chilli paste, Sichuan chilli bean paste, fermented black beans, minced garlic, and ginger. Simmer to release their flavours.
• Finally, add sugar, Sichuan pepper, and rice wine.
• Transfer the mixture to a heat-proof container and refrigerate until cooled.
• Your keto-friendly Sichuan hot pot broth is now ready to use! You can store it in the freezer for future use.

Tips

• If you are cooking meat, thinly slice it so that it cooks quickly and can be easily picked up with chopsticks.
• Use a portable burner to keep your broth simmering while you cook the ingredients at the table.
• Some people like to drink the broth, but it is not necessary. Keep this in mind when deciding on substitutions or adjustments.
• Be mindful of portion sizes to avoid overeating, even if the food is delicious and keto-friendly!

Sichuan hot pot is a social dining experience, often shared with friends or on dates

Sichuan hot pot is a fun and social dining experience, often shared with friends or on dates. It's an interactive meal where everyone can get involved in choosing and cooking their food, making it perfect for group outings or romantic evenings. The meal typically involves a large pot of bubbling, spicy broth placed at the centre of the table, surrounded by various raw ingredients such as meat and vegetables. Each person selects their desired ingredients, cooks them in the broth, and then dips their cooked food into personalised sauces. It's a highly customisable meal that caters to different tastes and preferences.

The social aspect of Sichuan hot pot is enhanced by the variety of ingredients available. Diners can choose from thinly sliced meats, such as beef or lamb, assorted fish balls, fish fillets, tofu, mushrooms, noodles, dumplings, and a range of vegetables. This variety ensures that everyone can find something they enjoy, making it ideal for groups with diverse dietary preferences or restrictions. The interactive nature of the meal encourages conversation and a shared culinary experience.

In addition to the food, the atmosphere of the hot pot restaurant also contributes to the social experience. Warm and inviting spaces, especially during colder months, provide a comfortable setting for gatherings. The presence of multiple bubbling pots, the scent of spices, and the sound of chopsticks in constant motion create a lively and engaging ambiance.

Sichuan hot pot restaurants often emphasise service as a key differentiator, ensuring that customers have a pleasant and memorable experience. From accommodating special requests to providing entertainment, such as hand-pulled noodle dances, the service adds to the overall enjoyment of the meal.

Whether it's a casual get-together with friends or a romantic date, Sichuan hot pot offers a unique and engaging dining experience. It encourages interaction, conversation, and a shared love of delicious food, making it a perfect choice for social occasions.

Sichuan hot pot is customisable, allowing you to control the spice level and choose your own ingredients

Sichuan hot pot is a highly customisable meal, allowing you to control the spice level and choose your own ingredients. This makes it a great option for those following specific diets, such as keto, as you can tailor the dish to your needs.

The beauty of Sichuan hot pot lies in its adaptability. At its core, it is a simple dish: a bubbling pot of spicy broth, surrounded by an array of raw ingredients that diners can choose from and cook in the broth to their liking. This format means that you can easily control what goes into your meal. You can select the type of broth, the level of spice, and the ingredients you want to cook and eat.

The broth is a key component of Sichuan hot pot, and you can choose from various options. A traditional Sichuan broth features a combination of chilli peppers and Sichuan peppercorns, creating a signature spicy and numbing flavour known as mala. However, you can also opt for a non-spicy broth, such as plain chicken stock, or even just boiling water. If you want to reduce the spice level, you can adjust the amount of dried chillies and Sichuan peppercorns used in the broth or choose a different type of broth altogether.

The selection of ingredients is where Sichuan hot pot truly shines in terms of customisation. The variety of options available means that you can choose ingredients that align with your dietary preferences or restrictions. Meat lovers can select from thinly sliced beef, lamb, or pork, while seafood enthusiasts can opt for shrimp, fish, or squid. For those who prefer their vegetables, there are choices like bok choy, mushrooms, and potatoes. With such a diverse range of ingredients, you can curate your own ideal combination, ensuring that your meal is tailored to your tastes and dietary needs.

In addition to the main ingredients, you can also customise your dipping sauce. A simple combination of toasted sesame oil and finely grated garlic is a popular choice, but you can experiment with other options like chopped scallions, cilantro, Chinese black vinegar, or peanut butter.

By allowing you to control the spice level and choose your own ingredients, Sichuan hot pot offers a fun and interactive dining experience that can be enjoyed by everyone, regardless of their dietary preferences. So, whether you're following a keto diet or have other specific dietary needs, you can create a Sichuan hot pot that suits your tastes and requirements.

Frequently asked questions