Japanese Soup with Noodles and Seaweed

5 Reviews
100% 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), seaweed, tofu, and bamboo shoots.

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Preparation : 10 min Cooking : 10 min
390 calories/serving
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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 rice sticks (noodles)
6 cups water 1.5 L
4 tbsp miso (fermented soybean paste) 55 g
4 tsp canola oil 20 mL
3/4 cup canned sliced bamboo shoots 120 g

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 rice sticks 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 and bamboo shoots. Pour in the miso broth, then serve.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (490 g)

Amount

% Daily Value

Calories

390

Fat

13 g

20 %

Saturated 1.5 g
+ Trans 0.1 g

8 %

Cholesterol

0 mg

Sodium

940 mg

39 %

Carbohydrate

50 g

17 %

Fibre

4 g

16 %

Sugars

2 g

Net Carbs

46 g

Protein

18 g

Vitamin A

1 %

Vitamin C

2 %

Calcium

18 %

Iron

18 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 0
Meat and Alternatives 2
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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5 Reviews (5 with rating only) 100% would make this recipe again

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

This recipe is in the following categories

Soy | Soups | Main courses/Entrées | High Iron | Japanese

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