Shirataki Tofu Noodle Soup

Shirataki noodles are made from a Japanese yam flour and are low in calories and carbohydrates. The texture is soft and gelatinous so don’t plan to use Shirataki noodles as a replacement for Italian-style pasta al dente! Like pasta, Shirataki noodles are neutral in flavor. However they come pre-cooked in liquid and are watery at first sight. When you open the package, the odor is strong but that’s just from the natural yam. Rinse and drain the noodles to get them ready for a variety of dishes. If you plan to substitute these noodles for pasta, then after they are rinsed and drained,  heat in a fry pan over medium to high heat to remove the excess moisture. Now the noodles are ready to be tossed with your favorite sauce. (I prefer a light peanut sauce.)  Don’t forget to serve them over steamed greens for a healthy dose of veggies!

Shirataki noodles are vegan, gluten-free and low in carbohydrates. You will find them in the refrigerated section in most natural food markets and in some conventional supermarkets.

Shirataki Tofu Noodle Soup

Ingredients (choose organic when available):

  • 3 cups low-sodium vegetable broth
  • 1 cup water
  • 1 tablespoon local honey
  • 1 tablespoon fresh ginger, finely grated
  • 1 tablespoon low-sodium soy sauce
  • Two 8-ounce packages shirataki noodles, rinsed and drained
  • 1/2 pound extra firm tofu, cubed
  • 2 tablespoons fresh lime juice
  • Sea salt and freshly ground pepper to taste
  • 1 teaspoon hot pepper sesame oil
  • 1/2 cup fresh basil, chopped
  • 1/4 cup fresh scallions, chopped
  • 1 cup mung bean sprouts

In a large stock pot, combine the vegetable broth, water, honey, grated ginger and soy sauce and bring to a boil. Add the noodles and tofu and simmer over low heat for 2 minutes. Add the lime juice and season with salt and pepper. Sprinkle in the hot pepper sesame oil, basil, scallions and bean sprouts. Divide the soup into 4 large bowls and serve.

This recipe is vegan.

Serves 4.

Nutrition Facts per serving: 104 calories, 3.8 grams fat, 289 mg sodium, 243 mg potassium, 11.4 grams carbs, 8.7 grams protein, high in iron, calcium and vitamin C.

For more healthy recipes, pick up a copy of Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy.