Ramen is a Japanese dish that is marketed in formats of poor nutritional quality but can be very healthy if you cook it at home

Ramen basically consists of a broth made with fatty pork, chicken or other meats, as well as certain vegetables, noodles and soy sauce, which is a must.

Tare is a kind of thick, sodium-concentrated sauce made with soy sauce, miso, sake or mirin, among other ingredients, and is poured into the base of a ramen stew and then the broth, in which Asian noodles rich in refined flours are cooked.

The dish is usually accompanied by various ingredients: from meat, fish and seafood to mushrooms, vegetables, eggs and other condiments. Thus, the nutritional quality of ramen varies greatly, with a constant in ramen dishes being the high sodium content derived mainly from the soy sauce.

If the broth is made from pork bones, bacon or chicken bones, we will also get a lot of saturated fats and in the case of noodles, they will always provide carbohydrates that are easily assimilated by the body.

How to make a much healthier ramen at home

The first thing is to avoid commercial alternatives, especially instant ramen, which is the one that causes less satiety because it consists of broth and noodles without much more.

But in addition, we recommend putting into practice the following tips to achieve a truly nutritious and satiating ramen:

Use whole-grain noodles as the main ingredient.

Noodles, which are the signature component of ramen are a source of refined flours that are not easily satiating and do not provide fiber or require a lot of chewing time.

Therefore, a good option to use as a replacement and add fiber as well as vegetable proteins to a ramen dish are Asian whole-wheat noodles, as well as any other whole-wheat or legume pasta in case we cannot easily find whole-wheat ramen noodles.

Making the broth from vegetables only

Traditionally, broths added to ramen incorporate chicken or pork bones. However, we can considerably improve the quality of our ramen by avoiding these sources of saturated fats and replacing them with a vegetable-based broth only.

We will form a broth with a large amount of water, vitamins and various minerals, as well as fiber in small proportions, considerably reducing the fat and calorie content of our final dish.

Do not add salt and reduce to the essential minimum the amount of tare, which has a lot of salt.

Adding fatty fish to complete the dish

To complete in nutritional terms the ramen dish, which up to this point will be above all rich in carbohydrates, vitamins and minerals, we recommend adding fatty fish that can simultaneously offer a high amount of quality proteins and unsaturated fats beneficial to the body.

That is to say, once the ramen itself has been prepared and at the moment of serving, we can incorporate some salmon cubes, a little tuna or some other fatty fish to complete the nutrients of the dish and increase its satiating power.

To incorporate mushrooms, for a greater contribution of fiber.

While changing refined noodles for whole wheat noodles already provides a higher proportion of fiber, we recommend adding mushrooms to our ramen dish to increase the satiating power of our ramen.


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