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.

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Ingredients

??? dried seaweed (Wakame type) ???
??? soy sauce ???
??? sesame seed oil ???
??? firm regular tofu, cut into 2 cm cubes ???
??? soba noodles, or udon ???
??? water ???
??? miso (fermented soybean paste) ???
??? canola oil ???
??? snow peas ???
??? 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

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Reviews

15 Reviews (13 with rating only) 86% would make this recipe again
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My Notes

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  • 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

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