Ramen, with its rich broth, springy noodles, and umami-packed toppings, has cemented its place as a beloved comfort food around the globe. Not to mention it’s cheap and easy to make. But as delicious as it is, instant ramen noodles can be a sodium bomb, which poses health risks for those looking to reduce their salt intake or following a renal diet. Enter low sodium ramen—an easy way to enjoy this classic dish without compromising on the classic flavor or your health.
Table of Contents
Why Go Low Sodium?
Extra sodium consumption is linked to various health issues, including hypertension, heart disease, and stroke. The World Health Organization recommends consuming less than 2,000 mg of sodium per day, but a single serving of most ramen brands can contain nearly half of that amount with some containing >1,000- 1,500 mg of sodium per serving.
Less sodium not only benefits your heart but also helps maintain balanced blood pressure and reduces the risk of chronic illnesses.
The Challenge of Flavor
One of the primary challenges of low sodium ramen is maintaining the depth of flavor that makes the dish so comforting and satisfying. Traditional ramen relies heavily on salt to enhance its savory profile but this provides too much sodium for those following a low-sodium diet. Instant ramen noodles is high on salt and falls short on it’s nutrition profile offering very little nutrients.
However, with some creativity and the right ingredients, it’s possible to craft a bowl of ramen that’s both delicious and health-conscious. Most of the sodium content comes from the flavor packet so using other low sodium seasonings similar to the original flavors is an easy way to reduce the salt.
Building a Flavorful Low Sodium Ramen
- Homemade Broth: Store-bought broths are often laden with sodium. Making your own broth allows you to control the salt content. Use ingredients like dried mushrooms, kombu (kelp), and bonito flakes for umami. Simmer these with vegetables such as onions, garlic, and ginger to build a rich, complex flavor base.
- Coconut Aminos: Opt for low sodium soy sauce to cut down on salt without sacrificing the essential taste. You can also experiment with coconut aminos, a soy sauce alternative that’s naturally lower in sodium.
- Miso Paste: While miso does contain sodium, using it sparingly can add depth to your broth. Choose low sodium miso if available and mix it with your homemade broth for a robust flavor.
- Herbs and Spices: Fresh herbs like cilantro, green onions, and basil can add brightness and layers of flavor. Spices such as red pepper flakes, cayenne pepper, or sriracha bring heat and complexity to the broth.
- Umami Boosters: Ingredients like mushrooms, tomatoes, and seaweed are natural umami boosters. Roasting tomatoes or using dried shiitake mushrooms can enhance the savory flavor of your ramen without added salt.
- Fresh Vegetables and Lean Proteins: Adding plenty of vegetables such as zucchini, kale, carrots, water chestnuts, bok choy, and cabbage, not only increases the nutritional value but also contributes to the overall taste. Lean proteins like tofu, edamame, chicken breast, or shrimp can provide the necessary protein without overwhelming the dish with salt.
- Noodles: Choose whole grain or organic noodles to further reduce the sodium content and other additives such as potassium and phosphates. Rinse cooked noodles before adding them to the broth to remove any excess salt.
Low Sodium Ramen Options
Here are a few instant low sodium ramen options if your not feeling like making your own:
KOYO Asian Vegetable Reduced Sodium with 550 mg of sodium
Tofu Miso Ramen, Reduced Sodium 760 mg of sodium
Asian Vegetable Ramen, Reduced Sodium has 550 mg of sodium
Conclusion
Low sodium ramen is a delicious and healthy alternative to the traditional high-sodium version. With a few smart ingredient swaps and some culinary creativity, you can enjoy a flavorful reduced sodium ramen that aligns with your health goals.
Whether you’re reducing your sodium intake for medical reasons or just looking to eat healthier, low sodium ramen offers the comfort and satisfaction you crave without the excess salt. So why not give it a try? Your taste buds—and your heart—will thank you.
Low Sodium Ramen Recipe
Equipment
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1 pot large
Ingredients
- 4 cups low sodium chicken or vegetable broth
- 1 piece kombu dried kelp- optional
- 1 cup dried shiitake mushrooms
- 2 cloves garlic minced
- 1- inch piece of ginger sliced
- 1 tablespoons coconut aminos
- 1 tablespoon miso paste optional
- 1 pack low sodium or whole grain ramen noodles
- 1 cup chopped fresh vegetables e.g., spinach, carrots, bok choy, sweet red bell pepper, snow peas, carrots, cabbage, zucchini, kale, water chestnuts
- 1/2 cup cooked lean protein e.g., tofu, edamame, chicken, shrimp, hard-boiled egg
- Fresh herbs for garnish e.g., green onion, cilantro
- Optional seasonings black pepper e.g., chili pepper, onion powder, garlic powder, cayenne pepper, red pepper flakes
Instructions
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In a large pot, combine the broth, kombu, mushrooms, garlic, and ginger. Bring to a simmer and cook for about 20 minutes.
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Remove the kombu and mushrooms. Slice the mushrooms and set them aside.
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Add the low sodium soy sauce (or coconut aminos) and miso paste to the broth. Stir until the miso is fully dissolved.
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Cook the ramen noodles according to package instructions. Rinse and drain.
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Divide the noodles between bowls. Top with the sliced mushrooms, fresh vegetables, and protein.
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Pour the hot broth over the noodles and toppings.
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Garnish with fresh herbs and enjoy!
Nutrition
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- Source: https://healthykidneynutrition.com/low-sodium-ramen/