Tuna and Matcha Noodle Bowl with Edamame and Sesame Dressing Weight Loss Recipe

Last Updated on December 1, 2024 by Arif Chowdhury

When it comes to healthy eating, finding meals that are both nutritious and satisfying can feel like a daunting task. Enter the Tuna and Matcha Noodle Bowl!

This vibrant dish combines green tea soba noodles, marinated tuna, edamame, and a zesty sesame dressing, making it a delightful option for anyone looking to shed a few pounds without sacrificing flavor.

Packed with protein, healthy fats, and fiber, this bowl not only tantalizes your taste buds but also supports your weight loss goals.

So, let’s dive into this delightful recipe and explore why it’s perfect for your next meal prep!

Why Choose Tuna and Matcha Noodle Bowl?

A Nutritional Powerhouse

Tuna is a fantastic source of lean protein. Just three ounces of canned tuna contains about 22 grams of protein, making it an excellent choice for muscle maintenance and weight loss.

Plus, it’s low in calories—approximately 100 calories per serving. When combined with nutritious ingredients like matcha, soba noodles, and edamame, this dish becomes a complete meal.

Matcha, a finely ground green tea powder, is not only rich in antioxidants but also has been linked to various health benefits, including improved metabolism. Research shows that drinking green tea can boost fat oxidation by up to 17%, making it a great addition to any weight loss plan.

A Flavor Explosion

This bowl is not just about being healthy; it’s also about flavor. The umami-rich taste of marinated tuna, the nutty flavor of sesame dressing, and the subtle earthiness of matcha create a symphony of tastes that will leave you craving more.

Plus, it’s visually stunning—who can resist a bowl filled with vibrant greens and deep pinks?

The Ingredients You’ll Need

To whip up this delicious Tuna and Matcha Noodle Bowl, gather the following ingredients:

For the Noodle Bowl

  • 8 ounces soba noodles (preferably made with 100% buckwheat for health benefits)
  • 1 cup edamame (shelled)
  • 1 pound sushi-grade tuna
  • 2 tablespoons matcha powder
  • 1 tablespoon olive oil
  • 1 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 teaspoon honey or maple syrup (optional, for sweetness)
  • Salt and pepper to taste

For the Sesame Dressing

  • 2 tablespoons tahini (or peanut butter if you prefer)
  • 2 tablespoons soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon honey or maple syrup (optional)
  • 1-2 teaspoons water (to thin if necessary)
  • 1 teaspoon sesame seeds (for garnish)
  • Chopped scallions (for garnish)

Step-by-Step Recipe

Step 1: Prepare the Soba Noodles

Cook the Soba Noodles: Bring a pot of water to a boil. Add the soba noodles and cook according to package instructions, usually about 4-6 minutes. Once done, drain and rinse under cold water to stop the cooking process. This keeps them firm and prevents clumping.

Step 2: Marinate the Tuna

Marinate the Tuna: While the noodles are cooking, prepare the tuna. Cut it into cubes and place it in a bowl. Add the olive oil, soy sauce, rice vinegar, matcha powder, salt, and pepper. Gently mix to coat the tuna. Let it marinate for about 10-15 minutes. This allows the flavors to penetrate the fish, enhancing its taste.

Step 3: Prepare the Edamame

Cook the Edamame: If using frozen edamame, simply boil them in salted water for about 3-5 minutes until tender. Drain and set aside.

Step 4: Make the Sesame Dressing

Prepare the Dressing: In a small bowl, whisk together tahini, soy sauce, rice vinegar, sesame oil, honey, and water until smooth. Adjust the consistency with more water if necessary. You want it to be drizzly but not too runny. Taste and adjust seasoning if needed.

Step 5: Assemble the Bowl

Assemble Your Bowl: In a large bowl, place a generous serving of soba noodles as the base. Top with marinated tuna, edamame, and drizzle the sesame dressing over the top. Garnish with sesame seeds and chopped scallions for an extra burst of flavor and color.

Step 6: Serve and Enjoy

Serve: Enjoy your Tuna and Matcha Noodle Bowl immediately! It’s perfect for lunch, dinner, or even meal prep for the week ahead. This dish can be stored in the refrigerator for up to two days, making it a great option for busy schedules.

Nutritional Benefits

Protein Power

As mentioned, tuna is a protein powerhouse. Protein is essential for maintaining muscle mass, especially when you’re trying to lose weight. Studies reveal that a high-protein diet can help reduce cravings, boost metabolism, and promote fat loss.

Healthy Fats

The healthy fats found in sesame oil and tuna are crucial for overall health. Omega-3 fatty acids, prevalent in tuna, are known to reduce inflammation and may even play a role in heart health.

Fiber Boost

Soba noodles and edamame provide a solid dose of fiber, which is essential for digestive health. A diet high in fiber can help you feel fuller longer, reducing the likelihood of overeating.

Antioxidant Rich

Matcha is loaded with antioxidants, particularly catechins, which may aid in weight management and overall health. Incorporating matcha into your diet not only enhances flavor but also boosts your antioxidant intake.

Tips for Success

  • Choose Quality Tuna: Opt for sushi-grade tuna for the best flavor and texture. Freshness is key!
  • Experiment with Vegetables: Feel free to add other vegetables like carrots, cucumbers, or bell peppers for added crunch and nutrients.
  • Adjust the Dressing: If you prefer a spicier kick, add a splash of sriracha or chili oil to the dressing.
  • Meal Prep Friendly: This bowl is perfect for meal prepping. Just keep the components separate until you’re ready to eat to maintain freshness.

Conclusion

The Tuna and Matcha Noodle Bowl is not just a meal; it’s a delightful experience that combines nutrition and flavor in every bite.

Whether you’re looking to lose weight, maintain a healthy lifestyle, or simply enjoy a delicious dish, this bowl checks all the boxes. With its vibrant colors and satisfying textures, it’s sure to become a staple in your kitchen.

So why wait? Gather your ingredients and enjoy a bowl of goodness today!