Wholegrain Tofu Ramen

This tofu ramen is tailored for women in peri & menopause, with wholegrain noodles for slow-release energy, tofu or eggs for protein to support hormones, bones and muscle health, and fresh seasonal vegetables to nourish your gut and aid digestion. Comforting, satisfying, and simple to batch cook.

Serves: 4 | Prep: 15 min | Cook: 25 min

Ingredients

• 200g wholegrain or buckwheat noodles

• 1 tbsp sesame oil

• 2 garlic cloves, minced

• 1 tbsp fresh ginger, grated

• 4 cups vegetable broth

• 2 tbsp low-sodium soy sauce or tamari

• 1 tbsp miso paste

• 1 cup mushrooms (shiitake or button), sliced

• 1 cup asparagus, cut into 2-inch pieces

• 1 cup baby spinach

• 1 cup shredded carrots

• 200g firm tofu, cubed (or 4 soft-boiled eggs)

• 2 spring onions, sliced

• Fresh cilantro or parsley for garnish

• Optional: chilli flakes or sesame seeds for topping

Instructions

1. Cook the noodles according to package instructions, drain, and set aside.

2. Heat sesame oil in a large pot over medium heat. Sauté garlic and ginger for 1–2 minutes until fragrant.

3. Add vegetable broth, soy sauce, and miso paste. Stir until miso dissolves and bring to a gentle simmer.

4. Add mushrooms and asparagus, simmer 5–7 minutes until tender.

5. Stir in shredded carrots and baby spinach, cook 1–2 minutes until wilted.

6. If using tofu, add cubes and warm through. If using eggs, add soft-boiled eggs to bowls when serving.

7. Divide noodles among bowls, pour over broth and veggies, top with spring onions, fresh herbs, and optional chilli flakes or sesame seeds.