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
390 calories/serving

Ingredients

12 g dried seaweed (Wakame type)
1/4 cup wheat-free 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 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 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, 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

390

Fat

13 g

20 %

Saturated 1.5 g
+ Trans 0.1 g

8 %

Cholesterol

0 mg

Sodium

940 mg

39 %

Carbohydrate

51 g

17 %

Fibre

4 g

16 %

Sugars

3 g

Net Carbs

47 g

Protein

19 g

Vitamin A

7 %

Vitamin C

23 %

Calcium

20 %

Iron

21 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Excellent source of  :
Manganese, Selenium, Vitamin K
Good source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Niacin, Phosphorus, Zinc
Source of  :
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 3
Vegetables ½
Meat and Alternatives 2
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • use my large pan with the copper bottom
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