High-Protein Miso Noodle Soup (Meal Prep)

Author: Sarah Cobacho | Posted: January 28, 2024

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A close-up of high-protein miso noodle soup in a glass meal prep container, with a focus on the soba noodles, tofu, and vibrant vegetables.

This High-Protein Miso Noodle Soup is the perfect plant-based meal prep to take on the go, especially if you need a little pick-me-up! It combines legumes, vegetables, wholegrain, and seeds for a nourishing and balanced meal. Each serving comes with 29 g of protein and can easily be made gluten-free by using 100% buckwheat soba noodles. The sauce brings a lot of flavor along with some anti-inflammatory properties, and when combined with boiling water, it turns into a fragrant, slightly nutty, and creamy broth (thanks to the tahini). I think a big bowl of noodle soup on a cold day is one of the coziest recipes ever, so make sure to give it a go!

Why This Recipe Works

This High-Protein Miso Noodle Soup is nourishing and super easy to prepare, making it a perfect meal for busy weeks. Here are a few reasons why you’ll adore this recipe:

  • High in protein from the extra firm tofu.
  • Rich in flavors from fresh ginger, garlic, tahini, and miso.
  • Gluten-free option with 100% buckwheat noodles.
  • Meal prep is a breeze and makes for a super easy, quick lunch box.
  • Nutritionally balanced with whole grains, legumes, vegetables and seeds.
An array of fresh ingredients for high-protein soba noodle soup meal prep neatly laid out on a dark surface, labeled for easy identification.

Ingredient Notes

  • Extra firm tofu: A great source of plant-based protein. We love a calcium set option to complement our calcium intake on a plant-based diet.
  • Shiitake mushrooms: Offer a meaty texture and are rich in nutrients.
  • Soba noodles: Use 100% buckwheat for a gluten-free option; most soba noodles available in supermarkets are usually a mix of buckwheat and regular wheat.
  • Garlic: Not only is garlic delicious, but it also has anti-viral properties; great if you need a little pick-me-up! As part of the allium family, garlic also helps increase the absorption of nonheme iron (the kind we get in plants). A great flavor booster to add to any meal!
  • Ginger: ginger is anti-inflammatory and great for aiding digestion.
  • Miso paste: Adds depth of flavor and is beneficial for gut health as a source of fermented food.
  • Tahini: Provides a creamy texture, adds a nutty flavor to the broth, and is rich in calcium.

Step-By-Step Instructions

Saute the tofu and mushrooms with tamari in a pan on medium heat. Cook the soba noodles separately, then rinse under cold water. Create the sauce by blending ginger, garlic, miso, tahini, Sriracha, vegetable stock powder, lime juice, and water. Assemble the meal by layering the sauce, tofu and mushrooms, noodles, carrot, bok choy, nori sheets, and scallions (green onions) in containers. When ready to eat, cover with boiling water, stir and enjoy!

FAQ

  • Is this recipe gluten-free? Yes, when using 100% buckwheat noodles and gluten-free tamari (it often is, but not always, so it’s worth checking when needed) or choose coconut aminos.
  • Can I substitute any ingredients? Yes, you can use different vegetables as per your preference. Make sure to shred or slice them finely so the boiling water is enough to soften them. White miso paste can be used instead of red for a milder taste. If made at home, the boiling water could be replaced by a vegetable broth that’s been brought to a light boil.
  • How long does it last in the fridge? Up to 4 days in airtight containers.
  • Is this recipe suitable for meal prep? Absolutely, it’s perfect for meal prep! Nourishing, tasty, and easy to carry!
  • Can I freeze this soup? I do not recommend freezing this one. If you’re looking for a freezer-friendly soup, why not try our Butternut Squash Soup?

Variations and Tips

  • For a spicier soup, add more sriracha or fresh chili.
  • Consider adding other vegetables like spinach or red bell pepper for extra nutrients.
  • Use glass containers to store and heat up the soup, or transfer it into a bowl before adding the boiling water. We do not recommend adding boiling water to plastic.
  • Cool the glass containers to room temperature before adding boiling water to prevent cracking. We recommend 30 minutes.
  • Enjoy this soup with a sprinkle of toasted sesame seeds, chili oil, a pinch of salt, or an extra dash of tamari for extra flavor.
A person using chopsticks to lift soba noodles from a glass container filled with high-protein miso noodle soup, revealing tofu, carrots, and greens.

Why You’ll Love This High-Protein Miso Noodle Soup

  • Nutritious
  • Delicious
  • Meal-prep friendly
  • Protein-rich
  • Gluten-free option

High-Protein Miso Noodle Soup (Meal Prep)

5 from 5 votes
A close-up of high-protein miso noodle soup in a glass meal prep container, with a focus on the soba noodles, tofu, and vibrant vegetables.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
This High-Protein Miso Noodle Soup is a perfect meal prep option, offering a nourishing and delicious experience with tofu, shiitake mushrooms, and soba noodles in a rich miso-based sauce.
By Sarah Cobacho (plantbaes.com)

Video

Servings 4

Ingredients

  • 1 tsp oil (olive or sesame)
  • 100 g shiitake mushrooms, sliced
  • 550 g extra firm tofu, chopped (into small cubes)
  • 1 tbsp tamari (reduced sodium preferred)
  • 180 g dry soba noodles (use 100% buckwheat for gluten-free)
  • 2 carrots, shredded
  • 1 bok choy head, finely sliced
  • 2 nori sheets, shredded
  • 2 scallions, chopped

Sauce

  • 2 tbsp fresh ginger
  • 3 garlic cloves, peeled
  • 2 tsp red miso paste
  • ¼ cup tahini
  • 1 tbsp sriracha hot sauce (more to taste or sub for 1 red chili)
  • 1 tsp low sodium vegetable stock powder
  • 2 tbsp lime juice
  • ¼ cup water

Instructions

  • To a large pan on medium heat, add the oil, tofu, shiitake mushrooms, and tamari. Cook for 8 minutes, stirring only a couple of times to allow the tofu to sear and develop a golden crust.
  • Cook the soba noodles according to the packet instructions. Once cooked, rinse under cold water until the noodles are cold; this prevents sticking.
  • Add the ginger, garlic, miso, tahini, Sriracha, vegetable stock powder, lime juice, and water to a small blender and blend until smooth.
  • Layer the sauce at the bottom of each container with the tofu and mushrooms, noodles, carrot, bok choy, nori sheets, and scallions.
  • When ready to eat, cover with boiling water, and allow to rest covered for 10 minutes. Stir well and enjoy!

Notes

If using a glass container, take it out of the fridge 30 minutes before adding the boiling water to avoid the very cold glass getting in contact with boiling water.
Per Serving
Calories 469kcalCarbohydrates 49gProtein 29gFat 20gSodium 765mgFiber 5gVitamin A 477IUVitamin C 34mgCalcium 684mgIron 7mg
COURSE Soup
CUISINE Asian-Inspired
KEYWORDS gluten-free option, High Protein, Meal Prep, Vegan
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