An easy-to-make plant-based tofu ramen recipe that’s nourishing for the soul and packed with brain-boosting nutrition.
This is a weeknight family favorite in our household, and it’s not nearly as difficult or time-consuming as you might think!
It’s delicious, vibrant, and so, so healthful — a certified ‘umami tsunami’.
Ingredients
- ½ an onion, chopped
- 3 garlic cloves, minced
- 1 inch ginger root, grated
- Avocado oil spray
- 6 cups (about 1.4L) low-sodium vegetable broth
- Sliced shiitake mushrooms — about 1 cup (90 grams)
- A few more mushrooms for garnishing
- Bok choy — about 2 cups (about 140 grams) in total
- One slab of tofu, cut into rectangles and sautéed
- 2 tablespoons light miso
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons rice vinegar
- 2 tablespoons fermented, chili paste, or any hot sauce — cut down if you’d like it less spicy
- 3 tablespoons Asian toasted sesame paste, or substitute with tahini if you can’t find it
- One cup (about 240 ml) unsweetened soy milk
- Soba noodles (or rice noodles) — about 270 grams
- Optional fermented soy beans, chili oil, toasted sesame seeds, and green onions for garnish
How to make our Easy Healthy Ramen
Chop the onion, mince the garlic cloves, and grate the ginger root, and sauté in a large pan (sprayed with avocado oil)
After a couple of minutes, add in the sliced shiitake mushrooms
Then pour in the vegetable broth and bring to a simmer
Meanwhile, whisk up some miso, soy sauce, rice vinegar, sesame paste/tahini, hot sauce, and soy milk, and add to the simmering broth to add some creaminess and spice to your ramen
While everything cooks, stir-fry your thinly-sliced tofu, bok choy, and mushrooms
Add your soba/rice noodles to the simmering broth and cook for about five minutes, or until the noodles are soft
When everything’s ready, serve the ramen in a bowl and add in the stir-fried tofu, bok choy, and mushrooms
Garnish with optional extras like chopped green onion, fermented soy beans, thinly-sliced carrots, and toasted sesame seeds
Questions from our community
Here are some questions our community have asked us on Instagram.
Is this recipe high in sodium?
It’s a lot lower in sodium than most ramen recipes, but you can certainly cut it even more by lowering the amount of miso used.
Can you use other mushrooms? We don’t have shiitake ones near me.
Absolutely! Any mushroom works.
What’s a good substitute for sesame, for those of us who are allergic?
Cashew butter is a great alternative.
The brain science behind the recipe
Tofu is an amazing source of plant-based protein, which can boost the production of neurotransmitters — ‘chemical messengers’ — in the brain. It’s also a healthy fat, and is rich in calcium, magnesium, and B vitamins (like B6 and folate), which have been shown to strengthen overall brain function.
A good-quality low-sodium vegetable broth will be overflowing with vitamins, minerals, and antioxidants that support overall brain health and provide anti-inflammatory, mood-enhancing, hydrating properties.
Bok choy, a leafy green Chinese cabbage, is rich in Vitamin K, which can reduce nerve cell death by protecting nerves from harmful substances in the brain. You’ll also be getting plenty of Vitamin B (e.g. thiamin) from the shiitake mushrooms, which has been shown to have neuroprotective benefits.
@thebraindocs Easy Healthy Ramen 🍜 🌶️🔥 Come cook with me! Join my 5 day Better Brain Nutrition Challenge that starts on Saturday, February 4! We will nerd out on the science of brain health, and also cook foods like a mean, spicy curry 🌶️🔥. I hope to see you there! Link: betterbrainnutritionchallenge.mn.co Ingredients: 1/2 an onion, chopped 3 garlic cloves, minced 1 inch ginger root, grated Avocado oil spray 6 cups of low sodium vegetable broth Sliced shiitake mushrooms, about 1 cup More mushrooms and bok choy, about 2 cups in total One slab of tofu, cut into rectangles and sautéed 2 tablespoons light miso 2 tablespoons low sodium soy sauce 2 tablespoons rice vinegar 2 tablespoons fermented, chili paste, or any hot sauce, cutting down if you’d like it less spicy 3 tablespoons Asian toasted, sesame paste, or substitute with tahini if you can’t find it One cup, unsweetened soy milk Soba noodles (or rice noodles) about 270 gm (or 10 oz) Optional fermented soy beans, chili oil, toasted sesame seeds, and green onions for garnish. Enjoy 🔥🔥🔥 #ramen #mushrooms #healthyrecipes #healthydinner ♬ original sound - The Brain Docs
Join the NEURO Academy community to get exclusive access to Ayesha’s live brain-healthy cooking sessions.
- Ask Ayesha questions
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Join the NEURO Academy community to get exclusive access to Ayesha’s live brain-healthy cooking sessions.
- Ask Ayesha questions
- Learn about the brain health benefits of different foods
- Share your food photos in the NEURO Academy community, and exchange tips with other members!
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