Ramen with hemp seeds and vegetables - vegan broth

Vegan ramen doesn't have to be a pale shadow of tonkotsu. The depth is built by umami: miso paste, soy sauce, dried shiitake, and onion charred dry along with the skin. The problem with such a bowl is different, nutritional. The noodles with broth mainly provide carbohydrates and sodium, so a serving without a proper source of protein stops being filling after an hour. Shelled hemp seeds close this gap most simply, as 100 g provides 31.6 g of protein and 48.8 g of fat, including 38.1 g of polyunsaturated fatty acids (USDA FoodData Central, record 170148). Sprinkled on top, they also add the crunch that ramen usually lacks. Below you will find a recipe for two servings with cooking times, the seed content calculated per 100 g, and a list of pitfalls that can take away the vegan nature of this soup.

KEY INFORMATION
• 100 g of shelled hemp seeds contains 553 kcal, 31.6 g of protein, and 48.8 g of fat (USDA FoodData Central, record 170148).
• They contain 27.4 g of linoleic acid and 8.68 g of alpha-linolenic acid, which is roughly 3 to 1 (the same USDA record).
• The seeds contain all nine essential amino acids, but lysine limits them: the PDCAAS of shelled seeds is 63-66% (House et al., 2010).
• The vegan quality of ramen is spoiled by two labels: miso with dashi and noodles with egg in the ingredients.

What do hemp seeds contribute to vegan ramen?

Hemp seeds bring protein and fats to the bowl that the noodles lack. One hundred grams of hulled seeds provide 553 kcal, 31.6 g of protein, 48.8 g of fat, and 8.67 g of carbohydrates, including 4 g of fiber (USDA FoodData Central, record 170148). A tablespoon weighs about 10 g, so you can calculate the serving yourself.

The ratio of both acids comes out from this table by itself: 27.4 g to 8.68 g, or about 3 to 1. It's good to know where the number that the internet repeats as a constant feature of hemp comes from. A review paper Callawaya (Euphytica, 2004) provides a general range for hemp seeds from 2 to 1 up to 3 to 1, rather than a single value. The USDA record describes a specific batch of seeds, not every one you buy.

Is protein from hemp seeds complete?

It contains all nine essential amino acids, but qualitatively it does not match soy. House, Neufeld i Leson (Journal of Agricultural and Food Chemistry, 2010) they examined thirty commercial samples of hemp from western Canada and measured that the limiting amino acid is lysine in all of them. For hulled seeds, protein digestibility was 83.5-92.1%, and the PDCAAS was 63-66%.

This same work shows why hulled seeds make sense in a bowl. For unhulled seeds, the PDCAAS was lower, at 49-53%, and for the cake after pressing, 46-51%. Removing the hull thus improves both digestibility and the overall protein rating. The authors provide the measurement conditions that cannot be overlooked when reading these numbers: digestibility was measured in a rat test, and the reference point for amino acids was based on the needs of children aged two to five according to FAO and WHO. This is the standard PDCAAS method, but the number describes protein in that specific context, not in an adult's diet.

The practical conclusion is simple and concerns this specific soup. Tofu fills the lysine gap because soy protein is rich in lysine, so combining seeds with tofu makes sense not only in terms of flavor. Ramen with hemp sprinkle, without legumes, will provide less valuable protein than the number of 31.6 g per hundred grams suggests. The same applies to the combination of seeds with chickpeas, which we described in the recipe for chickpea and hemp seed cutlets.

Czego potrzebujesz na dwie porcje?

The list is short, and half of the ingredients are pantry staples. Active time is about 20 minutes, the broth cooks for 25 minutes, and the whole process takes 45 minutes. Aside from hemp seeds, you can buy everything at a regular store or an Asian grocery.

• 160 g of ramen noodles, can be soba, udon, or rice noodles
• 4 tablespoons of hulled hemp seeds, about 40 g
• 150 g tofu twardego
• 2 small bok choy or 150 g of baby spinach
• 1 large onion, unpeeled
• 5 cm of ginger root
• 4 cloves of garlic
• 20 g of dried shiitake mushrooms
• 2 tablespoons of aka or awase miso
• 2 tablespoons of soy sauce or tamari
• 1 tablespoon of tahini
• 1 tablespoon of sesame oil, 1 tablespoon of rapeseed oil for tofu
• 1.2 liters of water
• do podania: nori, szczypiorek, olej chilli

The vegan nature of this bowl is determined by two labels, so check them in the store, not by the pot. Miso paste is sometimes sold in a dashi-iri version, which contains bonito fish stock; the ingredients of vegan miso are soy, rice or barley, salt, and koji. Traditional ramen noodles contain flour, water, salt, and kansui, but some packages of dried and instant noodles have powdered egg or a sachet of meat extract. A rarer case is Japanese chili oil with dried shrimp. Nothing else in the recipe comes from animals.

How to cook the broth and assemble the bowls?

The order matters more here than the ingredients themselves. The broth cooks for 25 minutes, and during that time, you prepare the rest; the noodles go in a separate pot, and the miso is added only to the broth taken off the heat. Toast the seeds at the end so they go into the bowl still warm.

1. Cut the onion in half, do not peel it. Place it cut side down on a dry, well-heated pan and keep it for 4 minutes until the surface turns dark brown.
2. In a pot, heat the sesame oil, add the ginger slices and crushed garlic, and sauté for 2 minutes over low heat. Add the onion, shiitake, and 1.2 liters of water. Cook covered for 25 minutes on the lowest heat.
3. Toast the hemp seeds in a dry pan for 2 minutes over medium heat, stirring continuously. Remove them when they start to smell nutty and transfer to a cold plate.
4. Cut the tofu into 2 cm cubes and sauté in a tablespoon of canola oil for 4 minutes, turning the pieces. Cut the bok choy in half lengthwise.
5. Cook the noodles in a separate pot in salted water, usually for 3-4 minutes, and drain.
6. Remove the broth from the heat, strain it through a sieve, and wait a minute. Dissolve the miso and tahini in a ladle of the broth, pour it back in, and add the soy sauce. Dip the bok choy for 2 minutes.
7. In the bowl, place the noodles, then the tofu and bok choy, and pour the broth over them. Top with a spoonful of toasted seeds, nori, chives, and chili oil. Serve immediately.

Our trials indicate that charred onion does more for the color of the broth than an additional ten minutes of cooking. Broth without this step comes out straw-colored and looks diluted, although it tastes similar. If you prefer a version without noodles and without tofu, the same miso base is available in a simpler version: zupa miso z nasionami konopi.

What mistakes ruin vegan ramen?

Three mistakes come up most often, and each is reversible. Noodles cooked in the broth release starch, making the soup cloudy, and after a few minutes, it becomes sticky. Miso thrown into boiling water loses some of its aroma and live bacterial cultures. Seeds burnt over high heat become bitter, and that cannot be undone.

Toasting should be shortened for this reason. The fat in the seeds consists of 38.1 g of polyunsaturated fatty acids per 100 g, which oxidize faster than saturated fats, so two minutes over medium heat is more than enough. If you care about maximum omega-3, add raw seeds and skip the pan.

A separate rule applies to hemp oil, as it is often confused with sesame oil. Do not fry vegetables in it and do not pour it into boiling broth. This oil should be added to the dish once it is prepared and cooled, a teaspoon per bowl just before serving: heating oxidizes its fatty acids and takes away the grassy flavor for which it is purchased. For frying, use canola or sesame oil. The same mechanism applies to tofu, which likes high temperatures, and seeds are only sprinkled on it once on the plate, as shown in the recipe for tofu w sosie konopnym.

Frequently Asked Questions

Can vegan ramen broth have depth of flavor?

Yes, although it is built differently than in tonkotsu. Three sources of umami work here: glutamates from miso paste and soy sauce, guanylates from dried shiitake mushrooms, and sugars from dry-roasted onions. Hemp seeds add a nutty flavor, but do not contribute to the broth's flavor.

Are miso paste and ramen noodles always vegan?

No. Miso in the dashi-iri version contains broth from dried bonito tuna, and some dried and instant ramen noodles contain powdered egg or a meat extract packet. Check the label: the ingredients of vegan miso paste are soy, rice or barley, salt, and koji.

How much protein does a tablespoon of hemp seeds provide?

Shelled seeds contain 31.6 g of protein per 100 g (USDA FoodData Central, record 170148). A tablespoon weighs about 10 g, providing approximately 3.2 g of protein and 55 kcal. Three tablespoons per bowl is a noticeable addition, but they won't replace tofu or legumes.

Is hemp protein complete?

They contain a complete set of essential amino acids, but lysine limits them, so the term complete is somewhat misleading here. For hulled seeds, House and colleagues measured the PDCAAS at 63-66%, and for unhulled at 49-53%. Tofu in this bowl fills the lysine gap.

Do hemp seeds need to be toasted?

No need. Toasting is a flavor decision: 2 minutes over medium heat brings out a nutty note and a slight crunch. The fat in the seeds consists of 38.1 g of polyunsaturated fatty acids per 100 g, which do not tolerate high temperatures well, so for maximum omega-3, reach for raw seeds.

What can replace ramen noodles?

Buckwheat soba, udon, rice noodles, and glass noodles work well in this broth. Soba brings more protein than wheat noodles, rice noodles are gluten-free, and udon provides a thicker texture. Cook each of them in a separate pot and transfer to the bowl just before pouring the broth.

Hemp and herbal tea blends that complement a bowl of soup can be found in the category hemp food. The shelled hemp seeds are not currently available at u Bucha.

The article is informational and educational in nature and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Opublikowano: 2026-06-02 · Aktualizacja: 2026-08-16