High-Protein Miso Noodle Soup (Meal Prep)

Name: High-Protein Miso Noodle Soup (Meal Prep)
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: Asian, Japanese
Ingredients: 1 tsp oil (olive or sesame); 100 g shiitake mushrooms, sliced; 550 g extra firm tofu, chopped (into small cubes); 1 tbsp tamari (reduced sodium preferred); 180 g dry soba noodles (use 100% buckwheat for gluten-free); 2 carrots, shredded; 1 bok choy head, finely sliced; 2 nori sheets, shredded; 2 scallions, chopped; 2 tbsp fresh ginger; 3 garlic cloves, peeled; 2 tsp red miso paste; 1/4 cup tahini; 1 tbsp sriracha hot sauce (more to taste or sub for 1 red chili); 1 tsp low sodium vegetable stock powder; 2 tbsp lime juice; 1/4 cup water

5 steps

Prep:10minCook:10min

This High-Protein Miso Noodle Soup is a perfect meal prep option, offering a nourishing and delicious experience with tofu, shiitake mushrooms, and soba noodles in a rich miso-based sauce.

Updated at: Tue, 19 Nov 2024 17:15:51 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories438.9 kcal (22%)

Total Fat16.8 g (24%)

Carbs51.4 g (20%)

Sugars4.7 g (5%)

Protein26.6 g (53%)

Sodium1011 mg (51%)

Fiber6.3 g (22%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 tspoil olive

or sesame

100gshiitake mushrooms

sliced

550gextra firm tofu

chopped, into small cubes

1 Tbsptamari

reduced sodium preferred

180gsoba noodles

dry, use 100% buckwheat for gluten-free

1 headbok choy

2 Tbspfresh ginger

3garlic cloves

peeled

2 tspred miso paste

¼ cuptahini

1 Tbspsriracha hot sauce

more to taste or sub for 1 red chili

1 tsplow sodium vegetable stock powder

2 Tbsplime juice

¼ cupwater

Instructions

Step 1

To a large pan on medium heat, add the oil, tofu, shiitake mushrooms, and tamari. Cook for 8 minutes, stirring only a couple of times to allow the tofu to sear and develop a golden crust.

Step 2

Cook the soba noodles according to the packet instructions. Once cooked, rinse under cold water until the noodles are cold; this prevents sticking.

Step 3

Add the ginger, garlic, miso, tahini, Sriracha, vegetable stock powder, lime juice, and water to a small blender and blend until smooth.

Step 4

Layer the sauce at the bottom of each container with the tofu and mushrooms, noodles, carrot, bok choy, nori sheets, and scallions.

Step 5

When ready to eat, cover with boiling water, and allow to rest covered for 10 minutes. Stir well and enjoy!

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