Prawn & Tofu Udon (Broth)
A more substantial take on the prawn udon — prawns and firm tofu together with tenderstem in a gingery dashi broth. Two proteins stretch a smaller prawn portion into a generous, filling bowl.
- 515
- kcal
- 35g
- protein
- 54g
- carbs
- 11g
- fat
- 6g
- fiber
- 15 min
- time
Method
Build the broth
Bring the dashi or stock to a gentle simmer with the soy sauce, mirin, garlic clove, grated, and ginger, grated.
3:00Cook the tenderstem
Add the handful tenderstem broccoli and simmer for 3-4 minutes until just tender.
3:30Add the tofu
Add the cubed firm tofu, cubed and warm through for about 2 minutes.
2:00Add the prawns
Add the prawns (defrosted) and cook for 2-3 minutes, just until pink and curled — don't overcook them.
2:30Add the udon
Add the nest ready-to-cook udon to the broth to warm through, or pile it into the bowl and ladle the broth over.
Serve
Ladle into a bowl and finish with the spring onion, sliced and sesame seeds.
Notes
Around 515 kcal and 35g protein per serving — more substantial than the prawn-only version. Naturally lactose-free. Firm tofu (not silken) holds its shape in the broth. Pat it dry first; brown the cubes in a dry pan first if you want some texture. The two proteins together are a good way to stretch a smaller (100g) prawn portion into a filling bowl. The prawn rule still applies — add them near the end, cook just until pink and curled, then stop. Tofu is pre-cooked so it only needs warming through; add it before the prawns to take on the dashi flavour. Soy kept at 1 tbsp so the broth isn't too salty — taste and add more if needed.