Spicy Tofu Udon Noodle Bowl

Vegetarian
Dairy Free
Health score
9%
Spicy Tofu Udon Noodle Bowl
45 min.
4
313kcal

Suggestions

Ingredients

  • teaspoon brown sugar 
  • teaspoons canola oil 
  • 0.3 cup cilantro leaves chopped
  • cups less-sodium chicken broth fat-free
  • tablespoon ginger fresh minced peeled
  •  garlic cloves minced
  • 0.5 cup green onions chopped
  • cup coconut milk light
  • tablespoons juice of lime fresh
  • tablespoons soya sauce low-sodium
  • cups mushrooms sliced
  •  serrano chiles sliced
  • 12.3 ounce lite silken tofu firm cut into (1/2-inch) cubes
  • cups snow peas trimmed
  • ounces udon noodles fresh thick uncooked (, round Japanese wheat noodles)
  • teaspoon sambal oelek fresh (ground chile paste)

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle

Directions

  1. Cook noodles according to package directions, omitting salt and fat.
  2. Drain.
  3. Heat oil in a large saucepan over medium-high heat.
  4. Add mushrooms to pan; saut 3 minutes or until tender.
  5. Add broth and next 6 ingredients (through serrano); bring to a boil. Cook 4 minutes. Stir in milk, lime juice, and Sambal oelek; reduce heat, and simmer 5 minutes.
  6. Add tofu; cook 5 minutes.
  7. Place about 1 cup noodles into each of 4 bowls. Ladle about 1 1/4 cups soup into each bowl; sprinkle each serving with 2 tablespoons green onions and 1 tablespoon cilantro.

Nutrition Facts

Calories313kcal
Protein19.49%
Fat26.72%
Carbs53.79%

Properties

Glycemic Index
49.58
Glycemic Load
15.79
Inflammation Score
-7
Nutrition Score
14.89652165641%

Flavonoids

Eriodictyol
0.25mg
Hesperetin
1.01mg
Naringenin
0.04mg
Luteolin
0.06mg
Kaempferol
0.17mg
Myricetin
0.02mg
Quercetin
2.19mg

Nutrients percent of daily need

Calories:312.77kcal
15.64%
Fat:9.47g
14.58%
Saturated Fat:3.85g
24.04%
Carbohydrates:42.91g
14.3%
Net Carbohydrates:38.15g
13.87%
Sugar:9.89g
10.99%
Cholesterol:0mg
0%
Sodium:1548.85mg
67.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.54g
31.09%
Vitamin C:37.83mg
45.86%
Vitamin K:42.94µg
40.89%
Copper:0.44mg
21.81%
Vitamin B2:0.34mg
19.98%
Fiber:4.76g
19.05%
Vitamin B3:3.49mg
17.45%
Phosphorus:164.17mg
16.42%
Potassium:563.47mg
16.1%
Vitamin B1:0.23mg
15.36%
Vitamin A:747.04IU
14.94%
Iron:2.6mg
14.44%
Vitamin B5:1.36mg
13.62%
Magnesium:53.94mg
13.49%
Selenium:8.94µg
12.78%
Manganese:0.25mg
12.68%
Folate:44.42µg
11.11%
Vitamin B6:0.22mg
10.97%
Calcium:74.23mg
7.42%
Zinc:1.02mg
6.83%
Vitamin B12:0.36µg
6%
Vitamin E:0.72mg
4.78%
Source:My Recipes