Delicious Living
Ingredients
  • 4 cups low-sodium vegetable broth
  • 3 tablespoons mirin (rice wine) or sweet white
  • 3 cloves garlic, slightly smashed
  • 4 (1/8-inch-thick) slices peeled fresh ginger
  • 14 ounces extra-firm tofu, cut into large cubes
  • 1 small red bell pepper, thinly sliced into 11⁄2-inch strips
  • 1 teaspoon sesame oil, plus more for garnish
  • 1 tablespoon black or brown sesame seeds
  • 1 large carrot, thinly sliced into 11⁄2-inch strips
  • 4 cups baby spinach leaves
  • 2 teaspoons low-sodium tamari
  • 8 ounces udon noodles
  • 1 scallion, (thinly sliced on the diagonal )

Udon Bowl with Spinach and Tofu

Lisa Turner | Delicious Living
  • Serves: 6 people
  • Calories per serving: 193

A good udon bowl is all about presentation. There are a few extra steps involved in preparing vegetables individually, but it’s worth it when you see the results. Nonvegans could add a soft-poached egg on top. If you have time, do step 1 the night before; discard the ginger and garlic cloves, cool, and refrigerate.

Directions
  1. Combine broth, wine, garlic, and ginger; bring to a high simmer, cover, and cook for 5–7 minutes, until flavors are infused. Add tofu and cook for 3–5 minutes. Discard ginger and garlic.
  2. Meanwhile, bring a large pot of water to boil and add bell pepper; cook for 1 minute, until crisp- tender. Using a slotted spoon, transfer to a bowl and sprinkle with sesame oil and seeds. Set aside.
  3. Return water to boil. Add carrots and cook for 2 minutes, until crisp-tender; transfer with a slotted spoon to a small plate. Add spinach and cook for 1 minute; transfer to a colander and rinse with cold water. Combine spinach in a bowl with tamari, and toss to mix. Return pot to a boil (add more water if necessary), add udon, and cook al dente. Drain.
  4. To serve, divide udon among six bowls. In one- third of each bowl, tuck carrots on a diagonal into noodles, extending a bit above the surface. Arrange spinach in a small pile near carrots. Arrange bell pepper strips next to spinach. Divide tofu evenly among bowls, placing in the center. Pour broth over all, shower with scallions, drizzle with toasted sesame oil if desired, and serve immediately.

PER SERVING: 193 cal, 8g fat (5g mono, 2g poly, 1g sat), 0mg chol, 12g protein, 20g carb, 3g fiber, 117mg sodium

 

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