Noodles and Tofu in Dashi

Name: Noodles and Tofu in Dashi
Total time: 30 min
Yield: 4
Cuisine: Asian
Ingredients: 8 dried shiitake mushrooms; 1.75 cups Rice noodles; 4 cups vegetable stock (or chicken stock); 3 Tbsps soy sauce; 2 Tbsps fresh ginger (finely grated); 2 carrots (finely diced); 1 red chili pepper (finely sliced); 2 cups Bok Choy; 1.5 cups Silken tofu (cubed); 4 scallions (sliced diagonally)

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Health Score:

95 / 100

Difficulty:

easy

Difficulty

Preparation:

30 min.

Preparation

Calories:

253

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	253 cal.	(12 %)
Protein	9 g	(9 %)
Fat	4 g	(3 %)
Carbohydrates	45 g	(30 %)
Sugar added	0 g	(0 %)
Roughage	4.4 g	(15 %)

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more nutritional values

Vitamin A	0.9 mg	(113 %)
Vitamin D	0.2 μg	(1 %)
Vitamin E	0.8 mg	(7 %)
Vitamin K	39.9 μg	(67 %)
Vitamin B₁	0.1 mg	(10 %)
Vitamin B₂	0.1 mg	(9 %)
Niacin	2.9 mg	(24 %)
Vitamin B₆	0.3 mg	(21 %)
Folate	83 μg	(28 %)
Pantothenic acid	0.7 mg	(12 %)
Biotin	9.6 μg	(21 %)
Vitamin B₁₂	0 μg	(0 %)
Vitamin C	19 mg	(20 %)
Potassium	567 mg	(14 %)
Calcium	166 mg	(17 %)
Magnesium	56 mg	(19 %)
Iron	2.4 mg	(16 %)
Iodine	5 μg	(3 %)
Zinc	1.1 mg	(14 %)
Saturated fatty acids	0.6 g
Uric acid	68 mg
Cholesterol	0 mg
Complete sugar	7 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 8 dried shiitake mushrooms; 1 ¾ cups Rice noodles; 4 cups vegetable stock (or chicken stock); 3 Tbsps soy sauce; 2 Tbsps fresh ginger (finely grated); 2 carrots (finely diced); 1 red chili pepper (finely sliced); 2 cups Bok Choy; 1 ½ cups Silken tofu (cubed); 4 scallions (sliced diagonally)

How healthy are the main ingredients?

Bok Choy soy sauce ginger shiitake mushroom carrot

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Preparation steps

Soak the dried mushrooms in boiling water for approximately 15 minutes. Drain and squeeze dry, then slice.

Cook the noodles in boiling water for 5 minutes, drain and rinse in cold water.

Bring the dashi stock to the boil in a large saucepan. Add the soy sauce, grated ginger, diced carrot, chilli, pak choy, spring onion, mushrooms and tofu.

Simmer for 8 – 10 minutes, then season to taste with salt and pepper. Divide the noodles between the bowls and ladle the broth on top.

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