Get ready for a quick 20-minute Japanese meal with our Easy Low-Calorie Veggie Yaki Udon Recipe. Enjoy thick, chewy udon noodles mixed with shiitake mushrooms, onion, and bok choy. They’re all tossed in a savory and sweet sauce.
This meal is full of flavor without using meat, thanks to the mushrooms. It’s perfect for two as a main dish or four as a side dish. This easy, one-pan, low-calorie meal is great for meal prepping. Plus, you can customize it with various toppings, make it spicy, or enrich it with different sauces.
Key Takeaways
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Total Time: 15 minutes
- Servings: 2 to 4 servings
- Perfect for quick veggie meals
- Low-calorie, satisfying, and flavorful
- Ideal for vegetarian Japanese recipes
Introduction to Low-Calorie Veggie Yaki Udon
The Low-Calorie Veggie Yaki Udon gives a healthy twist to noodle bowls. Unlike meat-heavy dishes, it uses fresh veggies and udon noodles. You can find udon noodles frozen, refrigerated, or dried. The sauce mixes low sodium soy sauce, mirin, and brown sugar for a perfect sweet-savory balance.
This recipe takes less than 20 minutes and is both fulfilling and nutritious. It includes a vegetable stir-fry with bok choy, mushrooms, garlic, shallots, and green onions. This dish is a tasty way to eat healthy.
Udon noodle stir-fry is sought after in Japanese eateries in Asia and the U.S. It’s best made with fresh ingredients. While tofu, chicken, beef, shrimp, and pork are common, this recipe focuses on veggies to keep calories low.
You’ll need oyster sauce, low sodium soy sauce, mirin, and brown sugar. It cooks in under 30 minutes, perfect for busy people. You can also add chili oil, red pepper flakes, or sriracha for a little spice.
This simple yaki udon is great if you’re vegan, vegetarian, or want a veggie dish. The Low-Calorie Veggie Yaki Udon offers a fantastic taste experience without the guilt.
Ingredients for a Flavorable Dish
To create a tasty Veggie Yaki Udon, choosing the right ingredients is key. What you pick greatly affects the dish’s flavor and health benefits. With the best udon noodles, a tasty sauce, and bright veggies, you can make this meal amazing.
Fresh Udon Noodles
For Veggie Yaki Udon, fresh udon noodles are a great choice. Their chewy texture makes the dish more enjoyable. You can use 1 lb of frozen udon noodles for an easy and authentic touch.
Shelf-Stable Udon Noodles
You can also use shelf-stable udon noodles. They’re softer and keep longer, making them handy. They go well with fresh veggies, bringing a classic feel to the meal.
Soy Sauce and Mirin
The flavor secret is in the sauce. It combines dark and regular soy sauce, oyster sauce, mirin, and rice vinegar. Adding 2 teaspoons of sugar and a touch of honey makes it perfectly sweet and rich.
Fresh Vegetals
Adding fresh veggies makes your Yaki Udon colorful and nutritious. Use 1 cup of sliced cabbage, ¾ cup of shiitake mushrooms, ½ cup of carrots, and ½ an onion. Adding garlic and green onions boosts flavor and smell, too.
Choose your noodles well and mix them with a tasty sauce and fresh veggies. Then you’ll have a delicious and healthy Veggie Yaki Udon.
Preparation Steps
Making *Low-Calorie Veggie Yaki Udon* is both simple and fun. This process improves the dish’s freshness and taste. Follow this udon noodle cooking guide to make a tasty meal.
- Step 1: Start by mixing the sauce ingredients. Choose from soy sauce, mirin, vegan tsuyu, or dashii stock for real flavor.
- Step 2: Next, cook your udon noodles. If they’re fresh, they just need a quick dip in boiling water. Shelf-stable noodles might need more time, as the package says. Rinse them when done.
- Step 3: Now, stir-fry your veggies. Use sesame oil and begin with onions and mushrooms for 3-4 minutes. Add garlic and bok choy until they’re soft.
- Step 4: Let the vegetables cook until they’re half their original size. This takes about 5-7 minutes.
- Step 5: Mix the noodles with the sauce in the pan.next. Ensure all noodles are evenly covered.
- Step 6: Top with sesame seeds for extra taste. Enjoy this quick Japanese-inspired dish.
When cooking your veggie yaki udon, the veggies cook quickly. This keeps their taste and texture intact. You can add different veggies like carrots, zucchini, broccoli, and scallions. It’s a flexible and healthy option for any meal. Use this udon noodle cooking guide for a delicious and nutritious dish.
Tips for Perfect Veggie Yaki Udon
Making Veggie Yaki Udon is like creating art. You need the best udon noodles, a balanced flavor mix, and some extra protein. These elements make the dish stand out.
Choosing the Right Noodles
Finding the right udon noodles is crucial. You can choose fresh or frozen ones. They must be chewy but soft for stir-frying. Frozen noodles are great because they don’t get mushy. Make sure to cook your noodles for 1-2 minutes and gently separate them. This ensures they turn out just right.
Balance of Flavors
Getting the sauce flavor right is key. Use ingredients like low-sodium soy sauce, hoisin sauce, mirin, and sriracha. This mix creates a perfect sweet and savory taste. Feel free to adjust the amounts to fit your taste, especially if you like your Yaki Udon richer or spicier.
Adding Protein
To make your Veggie Yaki Udon even better, add some protein. You can use BBQ chicken, tofu, or various mushrooms. These add more texture and flavor. Plus, they make the dish more satisfying and nutritious.
Cooking Techniques for Optimal Texture
To get your Low-Calorie Veggie Yaki Udon just right, you need to know how to cook it perfectly. Making sure to cook your veggies in high heat is key. This keeps them tender but still crunchy.
Then, there’s a trick to getting udon noodles just right. They should be untangled before cooking to avoid sticking together. If you’re using fresh noodles, cooking them on high will add a tasty char.
With shelf-stable udon noodles, the main idea is not to cook them too much. Overcooking makes them mushy. Instead, cook fresh or frozen noodles for just 2-3 minutes to keep them chewy.
Adding proteins and veggies is an art. It makes your dish flavorful and interesting. Use a big pan or wok so everything cooks evenly, without crowding.
Yaki Udon is great because you can mix it up. You can choose from pork, shrimp, squid, or tofu. No matter what you add, the important thing is to keep the veggies crisp and not overcook the noodles.
| Udon Cooking Time | Type | Time (Minutes) |
|---|---|---|
| Fresh/Frozen | 2-3 minutes | |
| Dried | 4-6 minutes |
Alternative Ingredients for Variation
Trying new ingredients can make your Veggie Yaki Udon special every time. Here, you’ll find many alternatives to explore. This ensures you’ll always enjoy this delightful dish.
Different Mushroom Types
Can’t find shiitake mushrooms? No worries. You have many other mushrooms to choose from. Enoki, oyster, cremini, or button mushrooms can each add a unique taste and texture. Using a mushroom variety brings an exciting taste every time you cook this dish.
Other Vegetables
Why not throw in versatile vegetable options like cabbage, spinach, zucchini, or Asian greens? These boost your dish’s nutrition and add new flavors and textures. Trying different veggies keeps your Yaki Udon fresh and exciting.
Making It Spicy
For those who love some heat, customizing spiciness makes Veggie Yaki Udon zestier. You can add chili paste or flakes to taste. This way, your meal gets the right amount of kick without hiding other flavors.
Low-Calorie Veggie Yaki Udon Recipe
Making a tasty veggie udon is simple! This low-calorie stir-fry is great for a fast dinner or a weekend lunch. It’s packed with flavor and good for you.
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Servings: 2 to 4 servings
- 3 Udon Noodle packages (dried or frozen)
- 4 oz Pressed Firm Tofu
- 2 Cups Shiitake Mushrooms
- 3 Cups Nappa Cabbage
- 1 Carrot
- 1 Cup Snow Peas
- 1 Large Onion
- 4 Green Onions
- 1 tbsp Garlic
- 2 Birds Eye Chilies
- 3 tbsp Cooking Oil
- Stir Fry Sauce Ingredients:
- 2 tbsp Brown Sugar
- 2 tbsp Soy Sauce
- 2 tbsp Dark Soy Sauce
- 1 tbsp Sesame Oil
- 1 tbsp Vegan Oyster Sauce
To make the full veggie udon recipe, just follow these easy steps:+h2>
- Soak the udon noodles in hot water if they are dried or frozen. This makes them soft and easy to cook.
- Cut the veggies next. Slice mushrooms, julienne carrots, chop cabbage, and dice onions.
- Heat the oil in a big skillet or wok. Add garlic and chilies and cook for 1 minute until it smells good.
- Then, add onions, mushrooms, and tofu. Stir them for 2-3 minutes to avoid burning.
- Add cabbage, carrots, snow peas, and green onions next. Fry them for 3-4 minutes until they are cooked but still crunchy.
- Drain the noodles and add them to the skillet. Mix well with veggies. Add sauce and stir, coating everything evenly.
- Cook everything together for 1-2 minutes. This lets the flavors mix perfectly.
| Nutrition (per serving) | Amount |
|---|---|
| Calories | 283 kcal |
| Carbohydrates | 46.7 g |
| Protein | 5.4 g |
| Fat | 8.2 g |
| Saturated Fat | 1.3 g |
| Sodium | 507 mg |
| Potassium | 300 mg |
| Fiber | 2.3 g |
| Sugar | 4.7 g |
| Calcium | 46 mg |
| Iron | 2 mg |
Creating delicious veggie noodle dishes like this one is easy and fulfilling. Enjoy its rich flavors and health benefits!
Meal Prepping and Storage
Meal prepping Veggie Yaki Udon saves time. It provides a tasty and healthy option anytime. The recipe takes just 20 minutes, making it great for weekly meal prep. You can double or triple it. This way, you get enough for five meals. It’s a smart use of kitchen time.
Meal Prepping Tips
Start by getting your ingredients and tools ready. Use fresh udon and colorful vegetables like red bell peppers and broccoli. Tofu adds good protein. Keeping portions right is important. Use the exact amounts listed. Low-sodium soy sauce and 2 tsp of coconut oil help keep it healthy. For step-by-step instructions, visit our Yaki Udon recipe.
Storage Suggestions
Keep your udon in airtight containers to stay fresh. It’s good for up to three days in the fridge. Don’t freeze it as it changes the noodles’ texture. Reheat with a quick sauté. This keeps the veggies crisp. With these tips, enjoy a great meal all week.
FAQ
How long does it take to prepare the Low-Calorie Veggie Yaki Udon?
Preparing and cooking the Low-Calorie Veggie Yaki Udon takes less than 20 minutes. It’s fast and easy.
Can I use other types of mushrooms if shiitake mushrooms are unavailable?
Yes, other mushrooms like enoki, oyster, cremini, or button mushrooms work well. They each add their own special taste and texture.
What kind of noodles should I use for the best texture?
Choose fresh udon noodles for a chewier texture. Or pick shelf-stable udon for a softer bite. It’s all about what you prefer.
Is it possible to add protein to the vegetarian Yaki Udon?
Definitely, you can add shredded BBQ chicken or another protein. It makes the dish more filling.
How can I make the Veggie Yaki Udon dish spicier?
Add chili paste or flakes to the sauce or on top. It gives a nice spicy punch.
What other vegetables can I use besides bok choy and onions?
Try adding cabbage, spinach, zucchini, or Asian greens. They offer more nutrition and flavors.
What is the best way to store the Low-Calorie Veggie Yaki Udon for meal prepping?
Keep it in an airtight container in the fridge for up to three days. Don’t freeze it, as that can affect the texture.
Can I adjust the sauce proportions for a richer taste?
Sure, you can tweak the soy sauce, oyster sauce, and mirin amounts. It lets you adjust the flavor to your liking.
Is it important to sauté vegetables at high heat?
Sautéing veggies at high heat softens them but keeps them crisp. It also brings out more flavor.
What should I do to prevent the noodles from clumping?
Make sure to separate the noodles well before adding them to the pan. Watch the heat to avoid clumps and get the right texture.