Miso Noodle Bowl with Baked Tofu and Greens

Miso Noodle Bowl with Baked Tofu and Greens

You can never go wrong with a noodle bowl especially when you add mineral and antioxidant-rich miso paste. Tofu provides protein and omega-3s while greens add fibre and extra vitamin and mineral goodness. In essence, this miso noodle bowl with baked tofu and greens is the perfect recipe for nutrition and deliciousness in one dish!

Miso (fermented soybean paste) is a traditional ingredient in Japanese cuisine. It is made from a fermented mixture of soybeans with rice, wheat or oats. Miso contains several vitamins (vitamin B12 and K2) and minerals (calcium, potassium, zinc and iron). It is also a source of probiotics, proteins, carbohydrates and omega-3 fat. Miso contains other beneficial phytochemicals like isoflavones. Miso is thought to help:

  • relieve fatigue
  • improve gut health
  • aid digestion
  • prevent stomach ulcers
  • regulate serum cholesterol levels
  • control blood pressure
  • reduce the risk of cancer

In Japenese cuisine, miso is used as stock in soups and broths, as bouillon or as the base for stir-fries. I enjoy drinking miso soup on its own before meals as an appetiser or as a snack. When I want a more substantial meal, I add noodles, tofu or tempeh and greens. I used Itsu’s Miso paste {not sponsored} in this recipe. It is so easy to use, all you need to do is dissolve it in around 200ml of hot water, and it is ready.


 

Sesame seeds
Red chilli
Sweet Soy Sauce
Firm tofu
Black Kale
Shiitake Mushrooms
Asparagus Tips
Miso
Whole Wheat Noodles

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Miso Noodle Bowl with Baked Tofu and Greens


  • Author: somiigbene
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: Serves 1
  • Category: Lunch/Dinner
  • Cuisine: Japanese

Description

Packed with antioxidants, vitamins and minerals, this nourishing miso noodle bowl is the perfect winter warmer.


Ingredients


Instructions

  1. Toss the tofu in sweet soy sauce and set aside to marinate for 15-20 minutes. Start cooking the noodles according to the packet instructions. Once cooked, drain and set aside.
  2. Heat a non-stick frying pan over medium heat. Carefully arrange the tofu in the pan and fry for 3-5 minutes on each side until browned then set aside.
  3. Add the shiitake mushrooms to the same pan, and cook for 3-5 minutes until it softens then set aside.
  4. Add around 200ml of hot water to the miso paste and stir well until it completely dissolves. Add the noodles then layer on the tofu, mushrooms, kale, chilli and asparagus. Sprinkle with sesame seeds and garnish with fresh coriander. Enjoy!

Notes

Swap tofu with tempeh for variation. You can also use rice, udon or soba noodles in this recipe.  The sweet soy sauce is quite high in sodium. If you’re watching your salt intake, use a low-sodium soy sauce and then add a pinch of sugar or agave nectar to sweeten the marinade.

Nutrition

  • Serving Size: Serves 1
  • Calories: 420
  • Sugar: 16g
  • Sodium: 2.2g
  • Fat: 11g
  • Saturated Fat: 1g
  • Carbohydrates: 57g
  • Fiber: 10g
  • Protein: 27g

Keywords: Miso, Noodles, Ramen,

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