4 Healthy Ramen Noodle Soup Recipes

Ramen noodles are recognized for being low-cost and engaging. But good for you? That relies upon. The salty, slurpy on-the-spot noodle cups and packages you might need to be feasted on in faculty don’t have a lot to supply nutritionally. But it’s nonetheless attainable to remodel ramen noodles right into a meal that’s each healthful and full.

 

“Ramen noodles can vary in terms of nutritional content,” says Jinan Banna, Ph.D., RD, affiliate professor of diet at the University of Hawaii at Manoa. Fresh or dried ramen that comes plain, without seasoning packets, has the same dietary profile as different kinds of pasta made with refined white flour. Though they don’t provide a lot of fiber, “they provide some vitamins and minerals, like iron and B vitamins,” Dr. Banna says.

 

When it involves on-the-spot noodle bricks or cups with seasoning packets, nevertheless, it’s one other story. The elements checklist is surprisingly long for a cup of noodles, principally due to stabilizers and additives like Yellow No. 6, according to data from the U.S. Department of Agriculture. Plus: “The seasoning packets have a very high sodium content,” says Seattle-based diet skilled Liz Wyosnick, RDN. One cup has 1,100 milligrams (mg), almost half the really helpful each day quantity. And as a result of the noodles are deep-fried, in addition, they ship greater than a 3rd of the really helpful each day quantity of saturated fat.

 

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Most on-the-spot ramens now do not comprise added monosodium glutamate, or MSG, the processed taste enhancer that’s recognized anecdotally for typically inflicting headaches, flushing, or sweating, in response to the Mayo Clinic. Instead, the seasoning packets get a few of their umami-rich taste from naturally occurring glutamates, amino acids present in protein-rich meals like cheese, meat, fish, and mushrooms. (MSG is made by combining naturally occurring glutamates with further sodium and water, according to the International Food Information Council.)

But the moment noodles nonetheless comprise different extremely processed elements that you could not wish to eat frequently, resembling palm oil and artificial preservatives like tertiary butylhydroquinone (TBHQ), Wyosnick notes. Preliminary analysis in mice signifies {that a} fatty acid present in palm oil might contribute to the unfold of cancer, in response to a research article published in November 2021 in Nature. And TBHQ, a preservative in lots of packaged meals, has been studied for its potential function in food allergies.

 

Sodium and components apart, a bundle of ramen alone — on the spot or in any other case — isn’t more likely to maintain you happy for lengthy. “They have a very low fiber content and a relatively low protein amount for a meal,” says Wysocki.

 

But with a number of good modifications, you possibly can flip these easy noodles right into a meal that’s each filling and good for you. “They can be included as part of a healthy diet,” Banna says. “Since they’re mainly a source of carbohydrates, it would make sense to eat ramen with a source of protein and some vegetables.”

 

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Better nonetheless? Use half the seasoning packet to dial down the sodium content material, Wyosnick suggests. Or skip the seasoning packet altogether and use simply the noodles as the bottom for soup bowls or different dishes made with contemporary elements. While you’re at it, commerce the deep-fried noodles from the moment packages for contemporary or dried ramen, which can reduce the saturated fat, Banna recommends. “That gives you the most control over the ingredients.”

 

Then give certainly one of these 4 recipes a whirl.

 

1. DIY Ramen Noodle Bowl With Broccoli, Egg, and Basil

Cook one 3-ounce (oz) bundle of plain ramen noodles in 2 cups of low-sodium hen broth. Add a splash every of low-sodium soy sauce and toasted sesame oil to style. Add three-quarters of a cup of broccoli florets to the broth whereas the noodles cook dinner. Top the brothy bowl with a halved soft-boiled egg, 2 tablespoons (tbsp) of contemporary bean sprouts, and 1 teaspoon (tsp) of chopped contemporary basil.

 

Nutrition per serving (serves 1): 510 energy, 21g complete fats, 9.3g saturated fats, 21g protein, 60g carbs, 1.5g fiber, 2g sugar, 808mg sodium

 

2. Chicken Ramen Stir-Fry With Peppers

Stir-fry 4 oz of cubed chicken breast in 2 tsp of canola oil. Add 1 cup of thinly sliced bell pepper and 1 minced garlic clove, and cook dinner till peppers are tender-crisp. Stir in a single 3-oz bundle of plain cooked ramen noodles and 1 tbsp of low-sodium soy sauce. Toss to mix, and high with shredded scallions.

 

Nutrition per serving (serves 1): 649 energy, 28g complete fats, 9g saturated fats, 36g protein, 61g carbs, 2g fiber, 4g sugar, 661mg sodium

 

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3. Leftover Veggie and Ramen Frittata

Whisk 8 giant eggs with 2 cups of leftover chopped cooked greens. Stir in a single 3-oz bundle of cooked ramen noodles. Pour the combination into an oiled 9-inch pie plate and high with 1 / 4 of a cup shredded cheddar or jack cheese. Bake at 375 levels F for 25 to half-hour, or till frittata is golden and barely puffed.

 

Nutrition per serving (serves 4): 322 energy, 17g complete fats, 6.6g saturated fats, 18g protein, 24g carbs, 2g fiber, 4g sugar, 459mg sodium

 

4. Cabbage-Peanut Salad With Ramen

In a bowl, whisk 1 / 4 of a cup of easy pure peanut butter with 1 tbsp of low-sodium soy sauce, 2 tbsp of heat water, 1 tbsp of lime juice, and 1 tsp of sugar, and put aside. Combine 2 cups of shredded napa cabbage or coleslaw combine with half a cup every of shredded carrot and thinly sliced bell pepper. Toss greens with the peanut dressing, one 3-oz bundle of cooked and chilled ramen noodles, and 1 cup of shelled edamame. Top with chopped peanuts and chopped contemporary cilantro.

 

Nutrition per serving (serves 2): 566 energy, 30g complete fats, 7.2g saturated fats, 24g protein, 49g carbs, 9g fiber, 7g sugar, 623mg sodium