Brothy Miso Tofu and Vegetable Soba Bowl

Why it works

A large volume of warm, savory broth is one of the most reliable ways to raise fullness per calorie: the water dilutes energy density to roughly 0.5 kcal/g while the heat and umami slow eating pace. Tofu and edamame supply about 24 g of protein for the appetite-suppressing protein-leverage effect, and buckwheat soba plus napa cabbage and mushrooms add fiber and chewing volume that stretch satiety without pushing calories up.

Ingredients

• 1 block (14 oz) firm tofu, pressed and cubed
• 6 oz dry buckwheat soba noodles
• 1 cup shelled edamame
• 4 cups thinly sliced napa cabbage
• 4 oz fresh shiitake mushrooms, sliced
• 3 tbsp white miso paste
• 6 cups low-sodium vegetable broth or water, 1 tbsp grated ginger, 2 cloves garlic minced, 2 tsp toasted sesame oil, 2 tsp soy sauce
• 3 scallions sliced and 1 tbsp sesame seeds to finish

Method

1. Cook the soba in a separate pot of boiling water for 4-5 minutes until just tender, rinse under cool water to stop the cooking, and divide among three bowls.
2. In a large pot, warm the sesame oil, then soften the ginger and garlic for 1 minute; add the broth and bring to a gentle simmer.
3. Add the shiitake and edamame and simmer 5 minutes, then add the napa cabbage and tofu and simmer 3-4 minutes more until the cabbage wilts.
4. Ladle out about 1/2 cup of the hot broth into a small bowl, whisk in the miso until smooth, then stir it back into the pot; add soy sauce and do not boil after adding miso.
5. Ladle the tofu, vegetables and broth over the soba, and finish each bowl with scallions and sesame seeds.