Recipes · Japanese · Main Courses
Udon (Wheat Noodle Soup)
One serving has 522 kcal and 24 g protein, and at least a fifth of a woman's daily need of selenium (94%), niacin (93%), thiamin (85%), manganese (71%), riboflavin (63%) and folate (56%). Ready in 40 minutes.
- Preparation: 25 min
- Cooking: 15 min
- Makes: 1 serving (475 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free
- Contains: alcohol, celery, fish, gluten, soy, sulphite
Ingredients
- 110 g Flour, bread (strong)
- 1 g Salt
- 320 g Fish stock
- 8 g Soy sauce
- 8 g Wine, fortified, sweet
- 20 g Tofu, fried
- 8 g Scallions, raw
Method
- Dissolve the salt in 45 g water, then knead it into the flour to form a stiff dough; wrap and rest for at least 30 minutes (longer improves texture).
- Roll the dough out to about 3-4 mm thick and cut into thick noodle strips.
- Bring a large pot of water to the boil and cook the noodles for 10-12 minutes until soft and chewy, then drain and rinse briefly.
- Meanwhile, bring the fish stock (dashi stand-in), soy sauce and mirin (sweet fortified wine stand-in) to a simmer.
- Warm the fried tofu briefly in the broth.
- Divide the noodles between bowls, ladle the hot broth and fried tofu over the top, and scatter with the sliced scallion.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 522 kcal | 25% |
| Carbohydrates | 84.9 g | |
| Water | 351 mL | |
| Fiber | 3.7 g | 12% |
| Protein | 24.2 g | 50% |
| Tryptophan | 0.22 g | |
| Threonine | 0.52 g | |
| Isoleucine | 0.69 g | |
| Leucine | 1.2 g | |
| Lysine | 0.52 g | |
| Methionine | 0.28 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 0.85 g | |
| Tyrosine | 0.5 g | |
| Valine | 0.76 g | |
| Histidine | 0.4 g | |
| Fat | 7.8 g | |
| Monounsaturated | 1.4 g | |
| Polyunsaturated | 3.9 g | |
| Docosahexaenoic Acid (DHA) | 0.32 g | |
| Eicosapentaenoic Acid (EPA) | 0.3 g | |
| Omega-6 | 2.8 g | |
| Saturated | 1.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 196 mg | 20% |
| Copper | 0.46 mg | 51% |
| Iron | 6.8 mg | 38% |
| Magnesium | 51 mg | 16% |
| Manganese | 1.3 mg | 71% |
| Phosphorus | 277 mg | 40% |
| Potassium | 479 mg | 10% |
| Selenium | 51.7 µg | 94% |
| Sodium | 1,474 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.94 mg | 85% |
| Riboflavin (vitamin B2) | 0.69 mg | 63% |
| Niacin (vitamin B3) | 12.9 mg | 93% |
| Pantothenic acid (vitamin B5) | 0.54 mg | 11% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 226 µg | 56% |
| Cobalamin (vitamin B12) | 0.32 µg | 13% |
| Choline | 64.5 mg | 15% |
| Vitamin A | 7.4 µg | 1% |
| Vitamin C | 1.5 mg | 2% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.97 mg | 6% |
| Vitamin K | 19.1 µg | 21% |
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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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