Quick and simple spicy vegetable udon soup (Vegan, No oil) * Plant Based Recipes: Easy Oil Free Vegan Recipes (2024)

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A quick lunch is often required if you’re working, whether it’s at home or in the office. This lunch of a simple vegetable udon soup fits the bill: it was prepared out of what happened to be in the fridge at the time: random vegetables (asian greens, mushrooms, and onions), vegetable broth that is always on hand (either homemade, or low-sodium from a paste), and some spice for punch. And naturally, a bit of lime. Depending on the type of noodles you find and broth you use, this can be an incredibly healthy lunch that is whole food, nutritious, and low sodium/no oil.

This soup could be prepared in advance and heated at work in the microwave for a quick, healthy lunch. Even healthier? Make your own vegetable broth for a no-sodium option.

I recommend garnishing this soup with a squeeze of lime, too.

Quick and simple spicy vegetable udon soup (Vegan, No oil) * Plant Based Recipes: Easy Oil Free Vegan Recipes (2)

Spicy vegetable udon soup

You can make this soup with what you have in the fridge at the time: random vegetables (asian greens, mushrooms, and onions), vegetable broth, and common spices and citrus.

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Course: Main Course, Side Dish, Soup

Cuisine: Asian, Comfort Food, Fusion

Keyword: asian greens, bok choy, kale, mushrooms, spicy food, udon noodles, vegetable broth

Prep Time: 10 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 25 minutes minutes

Servings: 2 Servings

Calories: 253kcal

Author: Jen deHaan

Ingredients

  • 4 oz udon noodles cooked
  • 3 cups low-sodium vegetable broth or no sodium
  • 1 cup asian greens kale, bok choy, tatsoi, cabbage, or similar
  • 1/3 cup mushrooms sliced
  • 1/4 cup green onion sliced
  • 1 Tbsp chili garlic sauce See notes

Toppings

  • Wedge of lime

Instructions

  • Cook and rinse the udon noodles according to package directions, if necessary.

  • Bring the vegetable broth and chili sauce to a boil on the stove top, and reduce to a simmer.

  • Add the cooked noodles, mushrooms and green onion and allow to simmer until heated through.

  • Add the greens and simmer for another 2-3 minutes until greens reach desired softness (this will depend on the type of greens you use).

Notes

Please note nutritional values depend on the type of noodles and broth you use or make.

Sodium: Udon noodles can have a lot of sodium in them (over half of the sodium in this dish is from standard udon noodle nutritional values). Make your own vegetable broth or sub alternative thick rice noodles for a lower or no sodium option!

Chili Garlic Sauce: is a standard sauce that can be found in any asian market, and most other grocery stores in the asian foods section. Make sure that you check the ingredients list for oil or any animal products (both unlikely).

Nutrition Facts

Spicy vegetable udon soup

Amount per Serving

Calories

253

% Daily Value*

Saturated Fat

g

%

Trans Fat

g

Polyunsaturated Fat

g

Monounsaturated Fat

g

Cholesterol

mg

%

Sodium

1338

mg

58

%

Potassium

422

mg

12

%

Carbohydrates

50

g

17

%

Sugar

9

g

10

%

Protein

11

g

22

%

Vitamin A

14720

IU

294

%

Vitamin C

49.5

mg

60

%

Calcium

77

mg

8

%

Iron

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Tried this recipe? Customized it?Let us know how it was in the comments!

Udon noodles

Udon noodles are Japanese noodles that are thick and chewy. They are usually made from wheat flour, starch and water, either processed flour or whole-grain. Try to find the whole-grain version of udon noodles if you can, or even make your own, which are a bit more healthful than the processed flour noodles.

You can get udon noodles dry, or pre-cooked. The pre-cooked noodles are typically found refrigerated or frozen. These pre-cooked products are often sold with a soup base, which I tend to avoid. I try to buy dry whole wheat noodles and cook them myself, which have a bit more protein, fiber and nutrients. However in a pinch I will get the packaged pre-cooked noodles to heat up (but still avoid that soup base!).

Alternatives and swaps

To modify this lunch? Easy. Simply swap out the vegetables that you happen to have on hand. Yellow onions instead of green? No problem. Carrots instead? It will work. You could even drop in a tomato. The main thing is to add them at the right time, cooking. For example if you are adding a tomato, you probably want to drop it in after cooking the soup, and let the hot broth warm it up.

This soup would go really well with cubes of firm tofu tossed in. Marinate them in advance (ginger, soy, and/or garlic work well) or use smoked tofu for some additional flavor.

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Jen deHaan

Owner at Plant Based Recipe

Jen is a plant-based nutrition enthusiast and vegan living in British Columbia, Canada. She has over 20 years experience in software, graphics, and art, including many years in Silicon Valley corporations. Jen completed the Developing Healthy Communities graduate program at Tufts University's Friedman School of Nutrition Science and Policy. Jen really likes dogs and dancing too.

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About Post Author

Jen deHaan

Jen is a plant-based nutrition enthusiast and vegan living in British Columbia, Canada. She has over 20 years experience in software, graphics, and art, including many years in Silicon Valley corporations. Jen completed the Developing Healthy Communities graduate program at Tufts University’s Friedman School of Nutrition Science and Policy. Jen really likes dogs and dancing too.

See author's posts

About Jen deHaan

Jen is a plant-based nutrition enthusiast and vegan living in British Columbia, Canada. She has over 20 years experience in software, graphics, and art, including many years in Silicon Valley corporations. Jen completed the Developing Healthy Communities graduate program at Tufts University's Friedman School of Nutrition Science and Policy. Jen really likes dogs and dancing too.

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Quick and simple spicy vegetable udon soup (Vegan, No oil) * Plant Based Recipes: Easy Oil Free Vegan Recipes (2024)

FAQs

What is vegetable udon made of? ›

The base is made up of fresh garlic and ginger, miso paste and soy sauce. To that we'll add vegetable broth (you can add a splash more soy sauce to taste if you want your soup to be a little saltier). Once the broth comes to a simmer, it's time to add the udon noodles and bok choy.

Can vegetarians eat udon? ›

Generally yes, udon is vegan-friendly as it's simply made from wheat flour and water. They're one of the few types of noodles that don't commonly contain egg. However, it's always worth double-checking an ingredients list or asking at a restaurant to make sure.

What can I add to udon? ›

A variety of garnishes can then be added on top, the most popular of which being chopped spring onions, boiled eggs, grated mooli (or daikon) radish, bonito fish flakes, nori seaweed, and tempura batter pieces.

Is udon good or bad for you? ›

Aside from the flavourful textures and all-around taste that's tied to udon soup, the soup as a whole is greatly beneficial for you to eat. After all, it's filled with essential vitamins and minerals from its broth, noodles, and veggies that are in it to consume. Udon soup is such a versatile cuisine.

Why is udon healthier than ramen? ›

What's the healthiest? While both dishes brim with flavor, Udon could be considered the healthier of the two noodle type dishes as it tends to have cleaner, simpler toppings and has lower sodium as it doesn't use kansui (the alkaline solution that gives ramen its unique flavor).

Is vegetable udon healthy? ›

Tip. Udon noodles are typically made from wheat flour, water and salt, making them high in carbs and low in fat, vitamins and minerals. Make the healthiest udon dishes by choosing whole-wheat udon noodles and adding them into creations with vegetables and lean proteins.

Can Muslims eat udon? ›

Udon is the most famous noodle in Japan for a long time. It is made by flour shaped wider than the usual noodle that usually we eat. Udon served in this restaurant already has HALAL certificate from MUI (Indonesia Muslim Council). So, all people especially Muslim also can eat it.

What is udon broth made of? ›

The broth for udon soup can be made with a variety of ingredients, but typically includes dashi (a Japanese soup stock made from fish and seaweed), soy sauce, mirin (a sweet cooking rice wine), and sake (a Japanese rice wine).

What is the pink stuff in udon? ›

What is the pink thing in Udon? The fish cake called kamaboko. Made from mixture of finely pounded fish (mostly pollock or cod), egg white, potato starch and seasonings, pressed into a log and subsequently steamed, it's a common topping for many noodle dishes.

What do Japanese eat with udon? ›

In the Edo period, the thicker wheat noodle was generally called udon, and served with a hot broth called nurumugi (温麦). The chilled variety was called hiyamugi (冷麦). Cold udon, or udon salad, is usually mixed with egg omelette slices, shredded chicken and fresh vegetables, such as cucumber and radish.

Does udon absorb soup? ›

Udon noodles absorb soup easily and turn soggy if left uneaten once they start to cool. I recommend cooking only the exact amount of noodles you need and do not cook extra.

Is udon a rice or flour? ›

Udon noodles are made out of wheat flour; they are thick and white in color. Best as fresh, they are soft and chewy. Due to their neutral flavor, they are able to absorb strong-flavored ingredients and dishes. Dried udon is also good, however, the texture is more dense.

What is typically in udon? ›

Udon (うどん or 饂飩) is a thick noodle made from wheat flour, used in Japanese cuisine. There is a variety of ways it is prepared and served. Its simplest form is in a soup as kake udon with a mild broth called kakejiru made from dashi, soy sauce, and mirin. It is usually topped with thinly chopped scallions.

What does vegetable udon taste like? ›

This vegetable yaki udon recipe is a stir-fried Japanese udon noodle dish that's savory, sweet, and just a bit spicy. Precooked udon noodles make this a super easy recipe great for a weeknight dinner!

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