Japanese tofu noodle bowl

This Japanese Tofu Noodle Bowl is a nutritious and vibrant soup that beautifully captures the essence of spring. Full of fresh and invigorating flavors, it is an excellent choice for a sophisticated vegetarian dish, ideal for entertaining guests.

Ingredients

3 tablespoons tamari or dark soy sauce
2 tbsp seasoned rice vinegar
1 tbsp mirin or 2 tsp powdered sugar
200 g firm tofu, drain, pat dry and cut into 8 cubes
Cornstarch, for brushing
Sunflower oil, for frying
1 bunch of asparagus, stem base broken off, cut diagonally into approx. 4 pieces
50g fresh or frozen edamame beans
50g frozen peas
small piece of ginger, grated
400g pack of udon noodles straight for the wok
Coriander leaves for garnish
Chili oil for serving

Preparation steps

Japanese Tofu Noodle Bowl Recipe:

1. Combine tamari or soy sauce, vinegar and mirin or sugar in a shallow bowl and stir until dissolved.
2. Add the tofu to the marinade and turn. Let the flavors soak in for about 30 minutes or longer. If marinating takes several hours, store it in the refrigerator.
3. When ready to cook, turn on the oven to warm up.
4. Sprinkle the cornstarch on a plate. Remove the tofu from the marinade, reserving the marinade and rolling in the cornmeal to coat on all sides.
5. Heat a wide frying pan over medium-high heat and add enough sunflower oil to cover the bottom of the pan.
6. Fry the tofu, turning with tongs, until dark golden and crispy all over. Drain on kitchen paper and then keep warm in the oven.
7. Place 1 liter of water with the reserved marinade in a medium-sized saucepan and bring to the boil.
8. Add asparagus, edamame beans, peas, ginger and noodles to the pot and bring to a boil again. Simmer until vegetables are just tender, about 3-4 minutes.
9. Divide the mixture between 4 bowls and add 2 tofu cubes to each.
10. Serve topped with coriander leaves and drizzled with a little chili oil.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
478	8g	1g	87g	6g	3g	20g	5.02g

Equipment and tools

To make this Japanese Tofu Noodle Bowl you will need the following equipment and tools:

frying pan
Bowl
Knife
grater

Allergen information

This Japanese Tofu Noodle Bowl contains the following allergens:

Storage and leftovers

If you have any leftovers from this Japanese Tofu Noodle Bowl, you can store them in an airtight container in the refrigerator for up to 2 days. When reheating, be sure to warm it thoroughly before serving.

Health Benefits of Japanese Tofu Noodle Bowl

Not only is the Japanese tofu noodle bowl a delicious and filling dish, but it also offers several health benefits. Packed with nutritious ingredients, this culinary treat can contribute to your overall well-being and provide you with important nutrients. Let’s explore the health benefits of each ingredient in this recipe:

Tamari or dark soy sauce

Tamari, or dark soy sauce, which is an important component of the dish’s savory sauce, is a healthier alternative to regular soy sauce. It is typically gluten-free and has a lower sodium content. This seasoning can help add flavor to your meal while reducing the risk of excessive sodium intake.

Something similar you might also like:

Spiced rice vinegar

This recipe features seasoned rice vinegar, which is made from fermented rice. Not only does it improve taste, but it is also a good source of probiotics, which can promote a healthy gut. Probiotics are beneficial bacteria that aid digestion and strengthen the immune system.

Mirin or powdered sugar

Mirin, a type of rice wine, or powdered sugar can be added to balance the flavors in the dish. However, it is important to note that excessive sugar consumption should be avoided. Instead, opt for a healthier alternative like mirin, which adds a slight sweetness to the dish without compromising your health.

Firm tofu

Tofu, made from soy curds, is a staple of Japanese cuisine. It is an excellent source of plant-based protein and contains all nine essential amino acids. Additionally, tofu is low in saturated fat and cholesterol-free, making it a heart-healthy ingredient that can help with weight control.

asparagus

Asparagus is a nutrient-dense vegetable rich in vitamins A, C, E and K. It also contains fiber, folic acid and antioxidants. Eating asparagus can support healthy digestion, promote a stronger immune system, and contribute to overall bone health.

Edamame beans

Edamame beans, young soybeans, are a great source of plant-based protein and fiber. They are also rich in vitamins and minerals, including folic acid, vitamin K and iron. Including edamame beans in your diet can help regulate blood sugar levels, support muscle health, and improve cardiovascular health.

Ginger

Ginger is known for its distinct flavor and offers numerous health benefits. It possesses anti-inflammatory and antioxidant properties that may help reduce inflammation, relieve digestive discomfort, and boost immune function.

Udon noodles directly in the wok

Udon noodles, a type of thick wheat noodles, add a filling and energy-boosting touch to the dish. They are a good source of carbohydrates and provide the body with sustained energy. In addition, udon noodles contain small amounts of B vitamins, iron and fiber.

Coriander leaves

Coriander leaves, used as a garnish in this recipe, offer more than just visual appeal. They are rich in vitamins A, C, and K. Additionally, coriander leaves contain antioxidants that can help lower blood sugar levels, promote healthy digestion, and support heart health.

Chili oil

Chili oil is often served as a condiment to Japanese dishes like this one. It can add a spicy touch and a hint of flavor to your meal. Additionally, chili peppers contain capsaicin, a compound that has been linked to various health benefits including pain relief, improved metabolism, and reduced risk of chronic diseases.

Now that you know about the health benefits of each ingredient in the Japanese tofu noodle bowl, you can enjoy this healthy and nutritious dish guilt-free. Experiment with different variations and create a tasty meal that supports your well-being!