• Elliott

Egg Noodle Soup : Blue Label

Updated: Jun 3, 2020

Macronutrient Breakdown

Energy ≈ 610 kcals

Fat ≈ 21 g

Of Which Saturates ≈ 4 g

Carbohydrate ≈ 72 g

Of Which Sugars ≈ 6 g

Fibre ≈ 8 g

Protein ≈ 30 g

Non-discretionary salt ≈ 2 g

Micronutrient Breakdown

This meal is part of our 'foundations' blog. The blog explains explains what nutrients are. and why they're so important. It demonstrates how the guidelines can be met via food and provide ideas of how to implement it all into a diet to achieve a “healthy balance”. This blue labelled meal focuses on electrolytes, antioxidants, A and B vitamins and essential minerals to ensure metabolic and physiological functions are all running smoothly. This recipe can be consumed as one of three meals to optimise nutrient bioavailability in your body. Make one of the remaining two meals a yellow label recipe to focus on Vitamin D (the most common nutrient deficiency in the UK) and Calcium uptake. Make the other a red label recipe to cover Iron (the second most common nutrient deficiency in the UK) uptake. Click here to read more on the functional theory behind it.


100 g of Dried Egg Noodles

2 Medium Sized Fresh Eggs

3 Whole (or roughly 30 g of) Sun-dried Tomato Halves

30 g of Wild Mushrooms

30 g of Beansprouts

1 Large (or roughly 20 g of) Spring Onion

1 Large (or roughly 20 g of) Chilli Pepper

1 Leaf of Pak Choi Cabbage

1 tsp of Low Salt Soy Sauce

Season with Black Pepper to taste


  1. Position 2 medium sized saucepans on the hob.

  2. To make a broth, fill the bowl you intend to serve your soup in, just over 3 quarters of the way then pour the water into one of the saucepans. Bring the water to boiling point, reduce to a low-medium heat, add the sun-dried tomatoes and simmer gently until the water from the bowl reduces by half.

  3. Whilst the broth is reducing in one saucepan, fill the other saucepan with water and leave for later use.

  4. Slice the chilli and spring onions into discs and leave to one side.

  5. Trim the stalks off of the pak choi and fresh mushrooms and leave to one side.

  6. Crack each egg into separate small bowls.


  1. When the broth is has nearly reduced the desired amount, bring the other saucepan to boiling point.

  2. Add the noodles to the boiling water then reduce heat and simmer for 5 minutes with the mushrooms, bean sprouts steaming on top via a sieve.

  3. When 5 minutes has passed remove the noodles and place them in the middle of your serving bowl.

  4. Lay the fresh mushrooms, beansprouts and pak choi on top the noodles.

  5. Once the broth has reduced by half, add the soy sauce and stir.

  6. Pour the reduced broth over the serving bowl via a sieve, add one of the tomatoes to your bowl and allow the vegetables and noodles in the bowl to soak in the broth.

  7. Ensure the water in the other pan is not bubbling violently and gently tip the eggs from their bowls into the water to poach for 3 minutes.

  8. Once the eggs are done, remove them from the saucepan and lay them on top of your noodle dish, along with the chilli and spring onion.

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