Scallop and Soba Soup

Health score
10%
Scallop and Soba Soup
45 min.
4
143kcal

Suggestions


If you're in the mood for a delightful and nutritious dish, look no further than this Scallop and Soba Soup. This Korean-inspired delight combines the sweet, delicate flavor of sea scallops with the earthy richness of soba noodles, creating a soup that is as satisfying as it is invigorating. Perfect for a light meal, starter, or a cozy snack, this recipe can be prepared in just 45 minutes, making it an ideal option for busy weeknights or leisurely weekends alike.

Not only is this soup bursting with flavors, but it is also an excellent way to incorporate vegetables into your diet. With the versatility to swap in your favorite seasonal veggies, you can make each bowl uniquely yours. The succulent scallops add a touch of elegance, while the nourishing vegetable broth acts as a comforting base that ties all the elements together.

This Scallop and Soba Soup is also friendlier on your calorie count, making it a guilt-free yet delicious choice that won’t weigh you down. At approximately 143 calories per serving, it’s a wonderful way to indulge your taste buds without sacrificing your health. So gather your ingredients, and get ready to whip up a bowl of this mouthwatering soup that will surely impress family and friends alike!

Ingredients

  • medium carrots sliced
  • teaspoons soya sauce low-sodium plus more to taste
  • ounces parmesan grated
  •  scallions white green halved lengthwise cut into 1-inch pieces ( and parts)
  • 12  sea scallops 
  • 0.5 ounce soba noodles or whole-wheat
  • cups vegetable broth 

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Cook the soba or spaghetti according to the package directions. Meanwhile, rinse the scallops and pat dry. In a pot, bring the broth and scallions to a simmer.
  2. Add the carrots and simmer for 2 minutes.
  3. Add the scallops and cook until they are the same color throughout, 5 to 7 minutes.
  4. Remove from heat and stir in the soy sauce. Divide the soba or spaghetti among individual bowls. Ladle the soup over the noodles.
  5. Serve with additional soy sauce on the side.Tip: You can vary the vegetables according to your mood or the contents of your crisper. Consider using green beans, snow peas, edamame, bok choy, or leafy greens, such as Swiss chard, in addition to or in place of the carrots.

Nutrition Facts

Calories143kcal
Protein33.24%
Fat25.46%
Carbs41.3%

Properties

Glycemic Index
37.71
Glycemic Load
3.88
Inflammation Score
-10
Nutrition Score
13.727826065343%

Flavonoids

Luteolin
0.05mg
Kaempferol
0.35mg
Myricetin
0.02mg
Quercetin
2.02mg

Nutrients percent of daily need

Calories:142.51kcal
7.13%
Fat:4.08g
6.28%
Saturated Fat:2.41g
15.09%
Carbohydrates:14.9g
4.97%
Net Carbohydrates:13.14g
4.78%
Sugar:5.71g
6.34%
Cholesterol:20.44mg
6.81%
Sodium:1938.21mg
84.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.99g
23.99%
Vitamin A:8685.33IU
173.71%
Vitamin K:43.54µg
41.47%
Phosphorus:284.64mg
28.46%
Calcium:200.75mg
20.08%
Selenium:11.7µg
16.72%
Vitamin B12:0.8µg
13.41%
Manganese:0.22mg
11.18%
Potassium:317.79mg
9.08%
Magnesium:32.02mg
8%
Folate:31.52µg
7.88%
Vitamin C:6.08mg
7.37%
Zinc:1.08mg
7.22%
Fiber:1.77g
7.07%
Vitamin B6:0.13mg
6.59%
Vitamin B2:0.11mg
6.22%
Vitamin B3:1.11mg
5.55%
Iron:0.85mg
4.74%
Vitamin B1:0.07mg
4.47%
Vitamin B5:0.34mg
3.42%
Copper:0.07mg
3.39%
Vitamin E:0.44mg
2.95%
Source:My Recipes