Udon with Mushroom Broth, Cabbage, and Yams
Udon with Mushroom Broth, Cabbage, and Yams
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    A Japanese-style noodle soup that's full of healthful things: mushrooms, yams, carrots—and even salty, savory, vitamin-and mineral-rich seaweed. For details on the ingredients used in this dish, see "Ingredient Tips" at the end of the recipe.

    Ingredients

    • 10 cups Light Vegetable Broth or good-quality canned vegetable broth (such as Swanson)
    • 3 cups water
    • 1 1/2 cups coarsely chopped fresh cilantro
    • 1 1/2 ounces dried shiitake mushrooms, rinsed
    • 3/4 cup thinly sliced peeled fresh ginger
    • 2 lemongrass stalks, outer dark layers removed, all but bottom 4 inches cut off and discarded
    • 2 6-inch strips dried kombu
    • 2 teaspoons tamari soy sauce
    • 1 teaspoon unseasoned rice vinegar
    • 2 cups 1/2-inch cubes peeled yams (red-skinned sweet potatoes)
    • 5 ounces snow peas, trimmed
    • 4 cups 1/2-inch-wide crosswise slices cored Napa cabbage
    • 5 ounces slender carrots (preferably assorted colors), peeled, thinly sliced on diagonal
    • 10 ounces Japanese-style udon noodles or soba noodles
    • 1 cup sliced green onions
    • 1/4 cup matchstick-size strips peeled fresh ginger
    • 4 to 6 ounces semi-firm tofu, cut into 1/2-inch cubes (optional)
    • Sambal oelek
    • Tamari soy sauce

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 556 % Daily Value *
    • Total Fat: 7 g 11.27%
    • Saturated Fat: 1 g 4.45%
    • Trans Fat: 0 g %
    • Cholesterol: 1 mg 0.44%
    • Sodium: 2849 mg 118.72%
    • Calcium: 273 mg 27.26%
    • Potassium: 1093 mg 31.24%
    • Magnesium: 0 mg 0%
    • Iron: 6 mg 34.11%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 106 g %
    • Dietary Fiber: 9 g 34.36%
    • Sugar: 23 g
    • Protein: 21 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 351.61%
    • Vitamin C 68.74%
    • Vitamin D 4.09%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch5
    • Exchange - Vegetables6
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total3 oz-eq
    • MyPlate - Vegetable Total4 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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