Japanese Soup with Noodles and Seaweed

Japanese Soup with Noodles and Seaweed

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.

4 servings
Preparation 10 min
Cooking 10 min

390 calories per serving 


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), 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   60 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 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

Nutrition Facts

per 1 serving (580g)

Amount

% DV*

* DV = Daily Value

Calories

390

Fat

14 g

22 %

Saturated 1.5 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

8 %

Vitamin C

25 %

Calcium

20 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: servings
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

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

More info


This recipe is in the following categories: Soy | Main courses/Entrées | Soups | Diabetes-friendly | Halal | High Calcium | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Vegan | Vegetarian | Japanese

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