High-Protein Miso Noodle Soup (Meal Prep)

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 20 minutes

材料

1 tsp sesame oil (or water fry)

100 g shiitake mushroom (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 (finely chopped)

2 tbsp fresh ginger

3 garlic cloves (peeled)

2 tsp red miso paste

1/4 cup tahini

1 tbsp sriracha (more to taste or sub for 1 red chili)

1 tsp low sodium vegetable stock powder

2 tbsp lime juice

1/4 cup water

手順

To a large pan on medium heat, add the oil (if using), 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.

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

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

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

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

栄養

• カロリー: 469 kcal
• 脂肪総量: 20 g
• ナトリウム: 765 mg
• 炭水化物総量: 49 g
• 食物繊維: 5 g
• タンパク質: 29 g