Miso Udon Noodle Bowl with Roasted Sweet Potato Tofu Sea vegetables

PREP: 15 minutes | COOK: 30 minutes | YIELD: 5 servings

Noodle bowls are perfect for bringing a variety of different tastes together in one easy-to-prepare dish. Best of all, the sea vegetables provide tons of vitamins and minerals that work hard to nourish our bodies and keep them functioning at their best.

1 large sweet potato, peeled and diced into ½-inch pieces

1 Tbsp (15 ml) extra virgin olive oil

1 tsp (5 ml) grated ginger

12 oz (340 g) udon noodles

4 cups (950 ml) low-sodium mushroom broth, vegetable broth or a combination (my favorite)

2 Tbsp (30 ml) red miso

1 Tbsp (15 ml) low-sodium soy sauce or tamari

4 cups (950 ml) fresh baby spinach

1 Tbsp (15 ml) cut wakame (dried seaweed)

1/3 cup (80 ml) dried dulse (strips, not crumbled)

4 scallions, thinly sliced crosswise, divided

8 oz (225 g) firm tofu, drained and diced into ½-inch cubes

2 oz (57 g) enoki mushrooms, root ends trimmed

Sesame oil and sambal oelek, for flavor and to garnish

Preheat oven to 425°F (215°C). Place sweet potato on a baking sheet, and toss with olive oil and ginger. Place in oven to roast until golden brown and soft, 15 to 20 minutes.

In the meantime, cook udon noodles according to package directions, or follow this method: Bring 4 cups (950 ml) water to a rolling boil. Add noodles and stir well. As it begins to boil over, add 1 cup (240 ml) cold water and stir. Repeat. This will take about 10 minutes. As it begins to boil a third time, remove pot from heat, cover, and let sit for about 5 minutes. Drain and rinse with cold water.

To a large pot, add broth, 4 cups (950 ml) water, miso and soy sauce. Bring to a simmer and whisk to mix miso in with the broth. Stir in spinach, wakame, dulse and half of scallions. Add roasted sweet potato and tofu, and let simmer about 1 minute to heat through.

Divide noodles among 5 bowls. Ladle soup over noodles, about 2 cups (480 ml) per bowl, top with enoki mushrooms and remaining scallions. Serve with sesame oil, sambal oelek and more soy sauce, if desired.


Calories: 228 | Calories from Fat: 66 | Protein: 8 g | Carbs: 31 g | Total Fat: 7 g | Saturated Fat: 1 g | Trans Fat: 0 g | Fiber: 4 g | Sodium: 403 mg | Cholesterol: 0 mg