Japanese Soup with Noodles and Seaweed

15 Reviews
86% would make this recipe again

A healthy soup that can be put together very quickly and uses ingredients that are becoming easier to find even outside the Asian markets: miso (fermented soybean paste), soba noodles (wheat and buckwheat) or udon noodles (wheat), seaweed and tofu.

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 10 min
380 calories/serving

Ingredients

12 g dried seaweed (Wakame type)
1/4 cup soy sauce 65 mL
2 tsp sesame seed oil 10 mL
400 g firm regular tofu, cut into 2 cm cubes 2 cups
200 g soba noodles, or udon
6 cups water 1.5 L
4 tbsp miso (fermented soybean paste) 55 g
4 tsp canola oil 20 mL
3/4 cup snow peas 70 g
4 green onions/scallions, chopped

Before you start

Individual 500 mL (2 cups) serving bowls are needed.

Method

  1. In a small cup, soak the seaweed in water for 5 min.
  2. In a shallow dish, mix the soy sauce and sesame seed oil. Cut the tofu into 2 cm cubes and add them to the marinade. Mix well then let stand at room temperature while preparing the rest of the soup.
  3. Cook the noodles in a large pot of salted boiling water, about 4 min (follow the instructions on the box). Drain, then portion them out into serving bowls.
  4. In a saucepan, bring the water for the broth to a boil. Add the miso, mix well and remove the pan from the heat.
  5. Heat the canola oil in a separate pan over medium heat. Add the tofu cubes and sauté 3-4 min, with occasional stirring, until they are golden-brown.
  6. Drain the seaweed, then add it to the serving bowls. Add the tofu, snow peas and chopped green onions. Pour in the miso broth, then serve.

Nutrition Facts Table

per 1 serving (700 g)

Amount

% Daily Value

Calories

380

Fat

13 g

20 %

Saturated 1.5 g
+ Trans 0.1 g

8 %

Cholesterol

0 mg

Sodium

1020 mg

42 %

Carbohydrate

46 g

15 %

Fibre

2 g

10 %

Sugars

3 g

Net Carbs

44 g

Protein

26 g

Vitamin A

7 %

Vitamin C

23 %

Calcium

20 %

Iron

25 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Excellent source of  :
Iron, Magnesium, Manganese, Niacin, Vitamin K
Good source of  :
Calcium, Copper, Folacin, Phosphorus, Selenium, Vitamin B1, Zinc
Source of  :
Fibre, Pantothenic Acid, Potassium, Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Meat and Alternatives 2
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

15 Reviews (13 with rating only) 86% would make this recipe again
Sort By: Most Recent | Rating | Most Helpful

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
december 16, 2008 | I would make this recipe again

Healthy, easy and very good. What else are you looking for?

Useful 4
Michele A.
november 30, 2020 | I would make this recipe again

Super quick and delicious!

Useful 0

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.