水沢うどん

水沢うどん

お弁当・ランチ • 日本

490
KCAL
14
PROTEIN (G)
98
CARBS (G)
1.8
FAT (G)
データソース: ベントーカロリー
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について Mizusawa Udon

Gunma transparent slippery cold udon — Japan's 3 great udon

作り方 Mizusawa Udon
伝統的&ヘルシー版・写真付きステップガイド · 35 分(合計) · 2 人分
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How to Make Mizusawa Udon (Traditional & Healthy Version)

準備: 15分
調理: 20分
2 人分
普通

Mizusawa Udon is a celebrated Japanese noodle dish originating from the Mizusawa region in Gunma Prefecture. Renowned for its chewy, glossy udon noodles made from premium wheat flour and clear spring water, Mizusawa Udon is a staple of Japanese lunch culture. The noodles are traditionally served chilled with a dipping sauce called tsuyu, featuring a delicate balance of umami from kombu (kelp), shiitake mushrooms, and soy sauce. This dish emphasizes simplicity and purity, allowing the natural flavors of the noodles and seasonal vegetables to shine. Mizusawa Udon is especially popular in summer, offering a refreshing and light meal that fits perfectly into Japanese dietary patterns focused on harmony and health. Choosing Mizusawa Udon for lunch provides a satisfying, low-calorie option that embodies the Japanese philosophy of washoku (healthy, balanced eating). Its vegan-friendly and vegetarian ingredients make it accessible for all, while the presentation—often with beautifully arranged garnishes like negi (green onion) and shiso—reflects the artistry of Japanese cuisine. The subtle taste, gentle aroma, and smooth texture deliver a comforting and nourishing meal, making Mizusawa Udon a favorite among locals and visitors alike.

糖尿病対応 ダイエット向き お子様向き ヴィーガン対応可
アレルゲン: Gluten

材料(1 bowl (approx. 150g cooked udon noodles with dipping sauce)分)

  • 200g Mizusawa udon noodles (Gunma-style thick udon)
  • 10cm strip Kombu (kelp) (Dashi base)
  • 2 pieces Dried shiitake mushrooms (For umami-rich dashi)
  • 3 tbsp Soy sauce (shoyu) (Japanese shoyu)
  • 1 tbsp Mirin (Sweet rice wine)
  • 1 cup Seasonal vegetables (E.g., spinach, carrot, daikon)
  • 2 stalks Negi (green onion) (Thinly sliced)
  • 4 leaves Shiso leaves (Julienned for garnish) - オプション
  • 1 tsp Sesame seeds (Toasted for topping) - オプション
  • 500ml Water (For boiling and dashi)

作り方

  1. 1

    Prepare the dashi by soaking kombu and shiitake mushrooms in 500ml water for 15 minutes.

    15 minutes

    Use filtered water for a cleaner dashi flavor.

  2. 2

    Bring the soaked kombu and shiitake to a gentle simmer. Remove kombu before boiling, then simmer mushrooms for 5 more minutes.

    7 minutes

    Do not overboil to preserve umami.

  3. 3

    Strain the dashi and add soy sauce and mirin. Warm gently and set aside as tsuyu dipping sauce.

    3 minutes

    Taste and adjust soy sauce for desired saltiness.

  4. 4

    Boil Mizusawa udon noodles per package instructions (about 10 minutes). Stir occasionally to prevent sticking.

    10 minutes

    Ensure noodles are al dente for authentic texture.

この料理が健康的な理由

Mizusawa Udon is a healthy choice because it emphasizes whole ingredients, minimal added fats, and a balanced macronutrient profile. The use of dashi as a base ensures a rich umami flavor without extra calories. Its high fiber content aids digestion and its low sodium dipping sauce supports heart health. This recipe fits well into calorie-controlled eating plans, making it a smart option for weight management and wellness.

This Mizusawa Udon recipe is low in calories and fat, making it ideal for those seeking a light, balanced meal. The noodles provide complex carbohydrates for sustained energy, while the dashi delivers minerals such as iodine and potassium from kombu. Shiitake mushrooms offer dietary fiber and immune-boosting compounds. Seasonal vegetables add vitamins A and C, antioxidants, and additional fiber. The dish is cholesterol-free and suitable for vegan and vegetarian diets.

プロのヒント

  • 💡Tip 1: Use fresh spring water to enhance noodle flavor and texture.
  • 💡Tip 2: Chill noodles thoroughly after cooking for authentic presentation.
  • 💡Tip 3: Slice garnishes finely and arrange them with care to reflect Japanese aesthetics.

保存と提供

Store cooked noodles and dipping sauce separately in airtight containers in the refrigerator for up to 2 days. Refresh noodles in cold water before serving for best texture.

最適な提供方法: Breakfast or Lunch

栄養成分

栄養素100gあたり
エネルギー140.0 kcal
タンパク質4.0 g
炭水化物28.0 g
総脂質0.5 g
食物繊維1.0 g

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