Udon Bowl with Spinach and Tofu
  • 4cups low-sodium vegetable broth
  • 3tablespoons mirin (rice wine) or sweet white
  • 3cloves garlic, slightly smashed
  • 4 (1/8-inch-thick) slices peeled fresh ginger
  • 14ounces extra-firm tofu, cut into large cubes
  • 1 small red bell pepper, thinly sliced into 11⁄2-inch strips
  • 1teaspoon sesame oil, plus more for garnish
  • 1tablespoon black or brown sesame seeds
  • 1 large carrot, thinly sliced into 11⁄2-inch strips
  • 4cups baby spinach leaves
  • 2teaspoons low-sodium tamari
  • 8ounces udon noodles
  • 1 scallion,thinly sliced on the diagonal
  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.
Recipe Notes
Nutrition Facts
Udon Bowl with Spinach and Tofu
Amount Per Serving
Calories 193 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Sodium 117mg 5%
Total Carbohydrates 20g 7%
Dietary Fiber 3g 12%
Protein 12g 24%
* Percent Daily Values are based on a 2000 calorie diet.

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