Asian Miso-Sesame Soba Stew with Tatsoi


RecipeLand.com
35 mins (prep 15, cooking 15)
14 ingredients
2 servings
Miso and sesame paste give this stew tangy and rich flavors, soba noodles and tofu absorb all these yumminess; and the carrots, corn and peas not only add the beautiful colors, but also refresh the stew. Stir in tatsoi at the end of cooking. A delicious, light and filling Asian style stew.

Categories:  low-cholesterol , soups~stews , trans--fat-free , noodles , main-dish , high-fibre , cholesterol--free , vegetables , healthy , vegetarian , low-sodium , good-source-of-fiber , asian ,
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Ingredients

  • 1 tablespoon vegetable oil such as peanut oil, canola oil
  • 2 cloves garlic chopped or sliced
  • 1 inch ginger peeled and chopped*
  • 2 each scallions, spring or green onions sliced
  • 1 cup mushrooms white button or cremini, sliced
  • 1 each carrot slice into match sticks
  • 1 cup peas, frozen *
  • 1 cup corn fresh or frozen
  • 1 pkg (3 oz) tofu cut into squares, 2-inch long and 1-inch thick*
  • 2 cups water or stock
  • 2 tablespoons miso paste or more to taste*
  • 2 tablespoons sesame paste or more to taste*
  • 200 grams soba noodles 2 small bundles*
  • 4 cups - tatsoi*
  • 1 teaspoon sesame oil or to taste

Nutrition

Serving Size (455.29 g)
Servings 2
Amount per Serving
Calories 538.29 Calories from Fat 175.41
% Daily Value *
Total Fat 19.49g 59.97%
Saturated Fat 2.29g 22.89%
Trans Fat 0.19g %
Cholesterol 0.0mg 0.0%
Sodium 82.82mg 6.9%
Total Carbohydrate 80.64g 53.76%
Dietary Fiber 6.52 g 52.2%
Sugars 9.15 g %
Protein 15.77g 63.07%
Vitamin A 8373.55IU% Vitamin C 32.96mg%
Calcium 45.63mg% Iron 4.42mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
cloves garlic, or, sliced, chopped, or, fresh or frozen, water or stock, or, miso paste, or, sesame paste, small, or
 

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