Recipes · Japanese · Soups and Broths
Hoto (Udon and Squash Stew)
One serving has 481 kcal and 19 g protein, and at least a fifth of a woman's daily need of vitamin A (129%), thiamin (82%), niacin (77%), vitamin K (77%), manganese (63%) and vitamin C (63%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (566 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free
- Contains: celery, fish, gluten, soy
Ingredients
- 90 g Flour, all-purpose
- 120 g Butternut squash, raw
- 30 g Carrots, raw
- 50 g Cabbage, green, raw
- 10 g Scallions, raw
- 250 g Fish stock
- 16 g Miso
Method
- Knead the flour with about 40 g water into a stiff, smooth dough (this makes the fresh flat noodles traditional to hoto); wrap and rest it for 20 minutes.
- Peel and cut the squash and carrot into bite-sized chunks, and roughly chop the cabbage.
- Roll the rested dough out thickly and cut into wide, flat noodle strips.
- Bring the fish stock (dashi stand-in) to a simmer in a pot, add the squash and carrot, and cook for 10 minutes until nearly tender.
- Add the fresh-cut noodles directly to the simmering broth and cook for 8-10 minutes, stirring so they do not stick; their starch will naturally thicken the broth.
- Add the cabbage in the last 3 minutes, then dissolve the miso in a ladleful of hot broth and stir it back in without letting the soup boil hard afterwards.
- Ladle into bowls and scatter with the sliced scallion to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 481 kcal | 23% |
| Carbohydrates | 94.3 g | |
| Water | 443 mL | |
| Fiber | 8 g | 27% |
| Protein | 18.6 g | 39% |
| Tryptophan | 0.17 g | |
| Threonine | 0.45 g | |
| Isoleucine | 0.5 g | |
| Leucine | 0.9 g | |
| Lysine | 0.39 g | |
| Methionine | 0.21 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.63 g | |
| Tyrosine | 0.41 g | |
| Valine | 0.56 g | |
| Histidine | 0.29 g | |
| Fat | 3.6 g | |
| Monounsaturated | 0.55 g | |
| Polyunsaturated | 1.5 g | |
| Docosahexaenoic Acid (DHA) | 0.25 g | |
| Eicosapentaenoic Acid (EPA) | 0.24 g | |
| Omega-6 | 0.83 g | |
| Saturated | 0.69 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 192 mg | 19% |
| Copper | 0.44 mg | 49% |
| Iron | 6.4 mg | 36% |
| Magnesium | 82.4 mg | 27% |
| Manganese | 1.1 mg | 63% |
| Phosphorus | 264 mg | 38% |
| Potassium | 976 mg | 21% |
| Selenium | 34.2 µg | 62% |
| Sodium | 1,134 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.9 mg | 82% |
| Riboflavin (vitamin B2) | 0.63 mg | 57% |
| Niacin (vitamin B3) | 10.8 mg | 77% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.39 mg | 30% |
| Folate (vitamin B9) | 244 µg | 61% |
| Cobalamin (vitamin B12) | 0.26 µg | 11% |
| Choline | 43.1 mg | 10% |
| Vitamin A | 900 µg | 129% |
| Vitamin C | 47.1 mg | 63% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.6 mg | 18% |
| Vitamin K | 69.4 µg | 77% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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