© Mike McColl
Asian vegetable noodle soup
Beans, nuts and seeds for breakfast, lunch and dinner
Colourful and hearty, this soup is surprisingly simple to make.
6 c. (1.5 L) no-salt-added vegetable broth, divided
1 leek, thinly sliced (white and pale green parts only)
2 garlic cloves, minced
1 tbsp. (15 ml) minced ginger
2 tbsp. (30 ml) sodium-reduced tamari
2 tsp. (10 ml) white miso paste
two 4-inch (10-cm) squares of kombu
1 carrot, grated
1 celery stalk, thinly sliced
3 stalks bok choy, diagonally sliced
1 c. (250 ml) broccoli florets
1 red pepper, julienned
1 c. (250 ml) thinly sliced mushrooms
½ c. (125 ml) peas (fresh or frozen)
3 oz. (90 g) buckwheat soba noodles, broken into 1-inch (2.5-cm) pieces (about ¾ c. or 180 ml)
12 oz. (350 g) tofu, cubed (½ inch or 1.25 cm)
In a large pot, bring 1 cup (250 ml) vegetable broth to a boil. Add the leek, garlic and ginger, and simmer for 3 minutes. Stir in remaining broth, tamari, miso and kombu. Cover and bring to a boil for about 10 minutes. Remove the kombu.
Add the carrot, celery, bok choy, broccoli, red pepper, mushrooms, peas, noodles and tofu. Simmer for about 10 minutes or until the noodles are softened. Serves 6.
A note about umami: Have you heard of umami? It’s considered to be the fifth taste, after salty, sour, bitter and sweet. It’s best described as “savoury” and one great way to get this flavour is to add seaweed to your foods. Kombu has that unique umami flavour and using more umami-rich foods (tomatoes, Parmesan cheese and mushrooms also have it), can reduce your reliance on salt in many recipes.
Nutrients per serving
Serving size: 1⅓ cups (330 ml) soup
209 calories, 6 g fat, 1 g saturated fat, 498 mg sodium, 27 g carbohydrates, 3 g fibre, 9 g sugars, 14 g protein. Excellent source of vitamin C. Good source of folate, magnesium and iron.
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