Monday, January 28, 2013

Meatless Monday... Asian Vegetable Shrimp and Tofu Soup

So Meatless Monday has come and gone again. It was definitely a soup kind of day (we got 4-5 inches of fresh powder in VT).  I had the day off so was able to work out early and experiment in the kitchen for the rest of the day! :)

Making homemade Udon noodles was fun, but don't think I will be whipping out the pasta maker on a weekly basis. It's quite time consuming and at one point, a bit frustrating (sort of wanted to throw the thing out the window). I'm sure I just have to get the hang of it. Feel free to purchase them in the Asian section of your local grocery store instead.

Going meatless one day a week doesn't have to be hard work, but I would encourage you to get a good source of protein in each meal to fill you up!  In this case I considered seafood "meatless". I figure if some vegetarians eat fish (the pescatarians out there) that I could consider it game for the day.

My Meatless Monday Menu:
Breakfast: 2 egg omelet with spinach, cheddar and hot sauce
Snack: 1/2 cup plain greek yogurt with frozen berries and 1 tsp Maple Syrup
Lunch: Spicy vegetable soup with 1/2 Grilled Cheese on wheat
Dinner: Asian Vegetable Shrimp and Tofu Soup

Asian Vegetable Shrimp and Tofu Soup
Serves 8

1 Tbsp canola oil
1 tsp minced garlic
1 tsp minced ginger

1 cup grated carrots
1/2 cup chopped onion

6 cups low sodium vegetable broth

2 Tbsp reduced-sodium soy sauce
1/8 tsp red hot pepper flakes

1 cup shredded cabbage
1 cup snap pea pods
16 oz silken tofu, drained and diced
10 medium frozen pre-cooked shrimp, thawed
1/2 package Udon Noodles

1. Heat oil in a large Dutch Oven or Saucepan over medium heat. Add garlic and ginger and saute for 1 minute.
2. Add carrots and onion and cook until soft, about 3-5 minutes.
3. Add vegetable broth soy sauce, and red pepper flakes and simmer covered for 10 minutes.
4. Add cabbage, peas, and tofu and simmer covered for 15 minutes.
5. Cook noodles as directed in a separate pot. Drain and add to soup. Add shrimp and cook for additional 3-5 minutes.

Serve hot and enjoy with edamame or a side salad.

Nutrition Facts:
200 calories, 28 g carbohydrates, 11 g protein, 5 g fat (.5 g saturated) 4 g fiber, 360 mg sodium.

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