Jo Knows Nutrition
Feb. 10, 2025 – Ramen has come a long way from the instant noodles of our student days! While the convenience of pre-packaged ramen is tempting, the salt load and lack of nutrients does not make for a healthy meal. With the right ingredients, ramen can be a nutrient-dense powerhouse filled with gut-friendly broth, lean protein and vibrant veggies. Ready in no time, this recipe is perfect for a cozy night in!
DID YOU KNOW?
A package of store-bought instant ramen noodles contains a whopping 1,500-2,000 mg of sodium which is very close to the daily recommended limit for adults who are not on a sodium restricted diet due to high blood pressure or other health-related concerns. Most packaged ramen lacks high-quality protein, fibre and essential vitamins and minerals. Making ramen from scratch allows you to control the ingredients and avoid the preservatives, artificial flavours and MSG that are commonly found in instant ramen seasoning packets. When shopping, look for ramen noodles that are made from whole grains and discard the seasoning packet if it comes with one.
INGREDIENTS
- 6 cups (1500 ml) low-sodium vegetable broth
- 2 Tablespoons (30 ml) white miso paste
- 1 teaspoon (5 ml) low-sodium soy sauce
- 1 ½ teaspoons (7.5 ml) sesame oil
- 1-inch piece fresh ginger, grated or 1 ¼ teaspoon (6.25 ml) ground ginger
- 2 cloves garlic, minced or ¼ teaspoon (1.25 ml) garlic powder
- 1 cup (250 ml) shiitake, porcini, oyster, cremini or portobello mushrooms,
sliced
- 1 large carrot, julienned
- 1 block (200 – 400 grams) extra-firm tofu, cubed
- 1 cup (250 ml) bok choy, chopped
- 2 servings whole wheat or brown rice ramen noodles
- Green onions, sesame seeds, chopped peanuts or chili flakes for garnish
- 1 soft-boiled egg (optional), halved
INSTRUCTIONS
- In a large pot, heat sesame oil over low heat. Add ginger and garlic and sauté
for 1 minute.
- Pour in the vegetable broth and bring to a simmer. Whisk in the miso paste
and soy sauce.
- Add the mushrooms, carrots, and tofu to the pot. Simmer for 5 minutes.
- Stir in the bok choy and ramen noodles, cooking for another 5 minutes until the noodles are tender.
- Serve hot, garnished with green onions, sesame seeds, chopped peanuts or chili flakes. Add a soft-boiled egg for extra protein if desired.
ENJOY!
Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and individual counselling. For more information, email Joanne at jo.knows.nutrition@outlook.com