“贵州省汤”火了！减脂还解暑，强烈建议你试试

最近北方一些地区的天气很热，厨房更是成了一个天然的“桑拿房”，在里面待个十几分钟，整个人就像是从水里捞出来。在这种天气下，吃什么就成了难题。

直到大数据推送了——“贵州省汤”素瓜豆。

第一次看到这个图片的你，可能在心里悄悄吐槽：清汤寡水，看起来就不怎么样……

但是，只要喝过一次，一定会感叹：怎么这么鲜甜！

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.

解腻又减脂

贵州人怎么吃得这么好

先给没吃过的朋友科普下：素瓜豆汤，是用嫩南瓜、四季豆和清水煮出的素汤。

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？请看下图。

为什么看起来平平无奇的素瓜豆汤能成为贵州“省汤”？优点大概有下面这几个方面：

① 自带鲜味，素而不寡

嫩南瓜和嫩四季豆中都有丰富的可溶性糖和糖蛋白，经清水煮过后释放进汤里，让汤不加任何调味也能带来丝丝清甜。同时，嫩南瓜中还含有谷氨酸、天冬氨酸等成分，四季豆中氨基酸种类也很齐全，其中天冬氨酸、谷氨酸、赖氨酸等呈鲜味氨基酸含量较高，这些都是素瓜豆汤的鲜味来源。

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 补水效果杠杠的

夏天什么最重要？当然是补水。

除开清水汤中本身的水分，嫩南瓜和嫩四季豆的含水量也都相当可观。根据《中国食物成分表》（第六版）数据显示，鲜南瓜的水分含量可达93.5克/100克，鲜四季豆水分含量为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丰富的可溶性膳食纤维，如南瓜多糖、菜豆（四季豆）多糖，它们能与水分子结合成凝胶状物质，延缓水分在肠道的吸收速度，综合来看，补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 膳食纤维丰富、超级低卡，无痛减脂

煮素瓜豆汤，贵在一个天然、原味，绝对做到了零脂肪。嫩南瓜和嫩四季豆的热量也都非常低，分别为23千卡/100克、31千卡/100克，吃上一大碗（以连汤带菜300克计），摄入的热量也才90千卡左右，差不多是一碗白米饭（以150克计，约174千卡）热量的1/2。

而且它们的不可溶性膳食纤维含量在瓜菜中也不算低。鲜南瓜的不可溶性膳食纤维含量为0.8克/100克，高于黄瓜（0.5克/100克）、西葫芦（0.6 克/100克），鲜四季豆不可溶性膳食纤维更高，为1.5克/100克。这使得素瓜豆汤中总膳食纤维含量较高，能给人带来较强的饱腹感。

南瓜和四季豆中的植物多糖，已经被不少研究证实能帮助调节血脂和血糖代谢，是理想的改善脂类代谢的食品资源。

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.

如果你是一个重口味人士，请让我们隆重地请出“掌管水煮菜的神”——糊辣椒蘸水。

一勺糊辣椒提供底味，盐和生抽带来咸鲜，再来点葱末香菜末，如果能接受，还可以放入味道神奇的木姜子油与折耳根，最后浇上一大勺煮菜的原汤。既能为素瓜豆汤增添口感，又能促进食欲，还不用担心增加热量，简直完美！

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.

图片来自网友

在家复刻素瓜豆汤

这些小技巧要掌握

如果有条件，能够买到嫩南瓜最好，现在很多菜场或者买菜App都能买到。四季豆一定要挑选鲜嫩、饱满、一掐就断的那种，确保食材的鲜甜味都还在。

煮的时候，先煮豆后下瓜，开盖煮，火要大。因为四季豆比嫩南瓜稍微难煮些，所以先下锅，煮3分钟左右后下入瓜块，大火煮沸后转中小火慢慢煮熟。尝试用筷子插进瓜块，能轻松插透就代表熟了。开盖煮能防止瓜豆变黄，颜色更青翠好看。煮好的素瓜豆汤最好放冰箱里凉一会再吃，清爽解暑的效果更好。

如果一时没有嫩南瓜，用嫩西葫芦、茄子、玉米替代，煮出来的汤也很不错。

总的来说，其实，只要能把握住“食材新鲜且水分充足+汤清无油保持鲜甜”两大原则，就抓住了素瓜豆汤的美妙本质。

图片来自网友

最后，据说贵州朋友们做素瓜豆汤，还有一个不可更改的重要环节——南瓜要砸、四季豆要掰，切不可见铁（不用刀切），这样做出来的会更美味。

从科学角度讲，砸开、掰断的瓜、豆，由于其破损面更随机、复杂，可能的确会在煮汤时能更好地释放出可溶性糖和氨基酸，令汤更鲜美。

欢迎评论区留言，晒出你的素瓜豆汤。

来源：新华社微信公众号综合科普中国

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