High-Protein Udon Noodle Meal-Prep
This High-Protein Udon Noodle Meal-Prep recipe, which serves 4, combines udon noodles, shiitake mushrooms, broccolini, scallions, edamame, and sesame seeds, all tossed in a homemade tahini miso sauce. It's a nutritious, protein-packed dish that can be prepared in about 20 minutes, making it perfect for a quick and easy meal-prep option.
Servings
Ingredients
- 6 oz dry udon Noodles
- 7 oz shiitake mushroom finely sliced
- ¼ cup water
- 14 oz broccolini chopped in small pieces
- 2 scallions finely chopped
- 3 cups shelled edamame thawed
- 3 tsp black sesame seeds
Tahini Miso Sauce
- 2 tbsp hulled tahini
- 2 tsp white miso paste
- 1 tbsp fresh ginger
- 1 Medjool dates pitted - see notes
- 2 tbsp lime juice
- 2 garlic cloves peeled
- 1 red chili seeds removed to make it less spicy
- 2 tbsp tamari reduced-sodium preferred
Instructions
- Cook the udon according to the packet instructions. Reserve 1/2 cup of cooking water
- To a large pot on medium heat, add the mushrooms and water. Cook until all water has evaporated, stirring regularly (approx 5 to 7 minutes). Add the broccolini, and cook covered for a further 5 minutes, stirring regularly, add 1 tbsp of water to prevent sticking if needed.
- Prepare the Tahini Miso Sauce: to a small blender, add the tahini, miso paste, ginger, Medjool date, lime juice, garlic, chili, tamari, and the 1/2 cup water from the cooking noodles. Blend until smooth.
- Add the cooked noodles to the pot, along with the edamame, scallions, and Tahini Miso Sauce. Stir well and cook for a further minute.
- Divide in 4, top with sesame seeds, et voilà!
Video
Notes
Broccolini: if broccolini is not available to you, use broccoli.
Noodle cooking water: using this water makes the sauce slightly more starchy and luscious.
Gluten-free option: use GF udon, 100% buckwheat soba noodles, or rice noodles.
Medjool date: can be substituted for 1 tbsp maple syrup or other sweetener.
Nutritional Information - Per Serving
Calories 518kcal | Carbohydrates 71g | Protein 30g | Fat 16g | Sodium 626mg | Fiber 16g | Vitamin A 151IU | Vitamin C 129mg | Calcium 319mg | Iron 7mg