Main Dish
Miso Noodle Soup
If you have extra time, pan-fry the tofu in a tsp of olive oil to crisp the sides. The prepped soup can be stored in the fridge for up to two days. Health Benefits: Tofu Tofu is a versatile, protein‑rich food made by coagulating soy milk and pressing it into a soft, neutral‑tasting block. It provides high‑quality plant protein, calcium, iron, and bioactive compounds such as isoflavones, which have been linked to improved metabolic health. For people with diabetes, tofu can be especially helpful because it is naturally low in carbohydrates, supports steady post‑meal blood glucose, and can replace higher saturated‑fat animal proteins that may worsen insulin resistance. Its combination of lean protein and healthy fats also helps slow digestion and promote more stable glucose responses when paired with carbohydrate‑containing foods. Nutrition Tip: Fermented Foods Like Miso Support Gut Health Miso isn’t just a flavor booster. It’s a fermented food that provides beneficial bacteria to support a healthier gut environment. A balanced gut microbiome can improve how the body handles glucose, which is especially helpful for people managing diabetes. Pairing miso with fiber‑rich vegetables in this recipe creates a meal that supports steadier digestion and more stable blood‑sugar responses. References: U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov American Diabetes Association. Diabetes superfoods: Beans and soy. https://diabetes.org/nutrition/healthy-food-choices-made-easy/diabetes-superfoods Marco ML, Sanders ME, Gänzle M, et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on fermented foods. Nat Rev Gastroenterol Hepatol. 2021;18(4):196‑208. Gurung M, Li Z, You H, et al. Role of gut microbiota in type 2 diabetes pathophysiology. EBioMedicine. 2020;51:102590.
Source: Live Tula Meal Planner
1 steps, about 20 minutes
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01Place the ramen noodles in a large pan. 2. Add the miso paste and bouillon cube on top of the noodles. 3. Add the tofu, then sprinkle the green onion over it. 4. Add the sliced mushrooms and top with spinach. 5. Pour the boiling water over everything, making sure the ingredients are fully submerged. 6. Cover the bowl with a plate or lid and let it sit for 3 to 5 minutes over medium heat until the noodles are tender. 7. Stir well to dissolve the miso and bouillon, adjust seasoning if needed, and enjoy warm.
If you have extra time, pan-fry the tofu in a tsp of olive oil to crisp the sides. The prepped soup can be stored in the fridge for up to two days. Health Benefits: Tofu Tofu is a versatile, protein‑rich food made by coagulating soy milk and pressing it into a soft, neutral‑tasting block. It provides high‑quality plant protein, calcium, iron, and bioactive compounds such as isoflavones, which have been linked to improved metabolic health. For people with diabetes, tofu can be especially helpful because it is naturally low in carbohydrates, supports steady post‑meal blood glucose, and can replace higher saturated‑fat animal proteins that may worsen insulin resistance. Its combination of lean protein and healthy fats also helps slow digestion and promote more stable glucose responses when paired with carbohydrate‑containing foods. Nutrition Tip: Fermented Foods Like Miso Support Gut Health Miso isn’t just a flavor booster. It’s a fermented food that provides beneficial bacteria to support a healthier gut environment. A balanced gut microbiome can improve how the body handles glucose, which is especially helpful for people managing diabetes. Pairing miso with fiber‑rich vegetables in this recipe creates a meal that supports steadier digestion and more stable blood‑sugar responses. References: U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov American Diabetes Association. Diabetes superfoods: Beans and soy. https://diabetes.org/nutrition/healthy-food-choices-made-easy/diabetes-superfoods Marco ML, Sanders ME, Gänzle M, et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on fermented foods. Nat Rev Gastroenterol Hepatol. 2021;18(4):196‑208. Gurung M, Li Z, You H, et al. Role of gut microbiota in type 2 diabetes pathophysiology. EBioMedicine. 2020;51:102590.
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