START TO FINISH: 30 minutes MAKES 6 servings
• 1 tablespoon sesame oil
• 3⁄4 cup sliced green onions (12)
• 1 tablespoon grated fresh ginger
• 2 cloves garlic, minced
• 4 cups water
• 1⁄4 teaspoon ground black pepper
• 4 ounces dried soba noodles, broken into 1- to 2-inch pieces
• 1⁄2 cup hot water
• 1⁄3 cup miso paste
• 2 tablespoons tahini
• 1 12.3-ounce package firm tofu (fresh bean curd), drained and cut into 1⁄2 -inch cubes
• 1 tablespoon shredded nori or wakame (seaweed)
1. In a large saucepan heat sesame oil over medium heat. Add green onions, ginger, and garlic. Cook and stir for 2 minutes. Add the 4 cups water and pepper. Bring to boiling. Add soba noodles. Return to boiling; reduce heat. Simmer, uncovered, for 5 minutes.
2. In a small bowl whisk together the 1⁄2 cup hot water, miso, and tahini. Stir into soup. Add tofu and seaweed. Simmer, uncovered, for 1 to 2 minutes more or until heated through.
PER SERVING: 202 cal., 8 g total fat (1 g sat. fat), 0 mg chol., 728 mg sodium, 22 g carb., 3 g fiber, 11 g pro.
Don’t overdo it. Vegetables can easily be overcooked in a soup or stew, especially when you’re not following a recipe. Keep an eye on the simmering mixture and periodically check vegetable tenderness.