Japanese Soup with Noodles and Seaweed

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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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Preparation : 10 min Cooking : 10 min
330 calories/serving
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Ingredients

12 g dried seaweed (Wakame type)
1/4 cup soy sauce 65 mL
4 tsp sesame seed oil 20 mL
400 g firm regular tofu, cut into 2 cm cubes 2 cups
100 g soba noodles, or udon
6 cups water 1.5 L
4 tbsp miso (fermented soybean paste) 55 g
2 1/2 tbsp canola oil 38 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 half of the 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, drizzle with the remaining sesame oil, 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 (620 g)

Amount

% Daily Value

Calories

330

Fat

17 g

26 %

Saturated 1.8 g
+ Trans 0.1 g

10 %

Cholesterol

0 mg

Sodium

970 mg

40 %

Carbohydrate

28 g

9 %

Fibre

2 g

10 %

Sugars

3 g

Net Carbs

26 g

Protein

21 g

Vitamin A

7 %

Vitamin C

23 %

Calcium

20 %

Iron

22 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Excellent source of  :
Magnesium, Manganese, Niacin, Vitamin K
Good source of  :
Calcium, Copper, Folacin, Iron, Phosphorus, Selenium, Zinc
Source of  :
Fibre, Omega-3, Pantothenic Acid, Potassium, Vitamin A, Vitamin B1, 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 3
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
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