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Japanese Soup with Noodles and Seaweed

10 Reviews
78% 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.

Preparation : 10 min Cooking : 10 min
390 calories/serving
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly

Ingredients

12 g dried seaweed (Wakame type)
1/4 cup soy sauce, low-sodium 65 mL
2 tsp sesame seed oil 10 mL
400 g firm regular tofu, cut into 2 cm cubes 2 cups
200 g soba (dry noodle)
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 from 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 (580g)

Amount

% Daily Value

Calories

390

Fat

14 g

22 %

Saturated 1.4 g
+ Trans 0.1 g

8 %

Cholesterol

0 mg

Sodium

980 mg

41 %

Carbohydrate

44 g

15 %

Fibre

7 g

27 %

Sugars

5 g

Protein

24 g

Vitamin A

9 %

Vitamin C

24 %

Calcium

21 %

Iron

32 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 servings
Grain Products : 2 ¼ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
Good source of  :
Calcium, Copper, Folacin, Magnesium, Niacin, Potassium, Selenium
Excellent source of  :
Fibre, Iron, Manganese, Phosphorus, Vitamin K

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables ½
Meat and Alternatives 2
Fats 2 ½

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Members' Reviews

10 Reviews (9 with rating only ) 78% would make this recipe again
CharlieTrotter
december 16, 2008 | I would make this recipe again

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

Useful 4

Top Reviews

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

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

Useful 4