Find out how to prepare options that provide satiety without weighing you down and help maintain a balanced and tasty diet
The healthy recipes of Japanese cuisine are a success: recognized for combining balance, freshness and simplicity of preparation, they have combinations that enhance natural and light ingredients. The use of fish, vegetables and cereals in quick and nutritious recipes, for example, makes these meals ideal for those who want to eat well without overdoing it. In addition to being nutritious, the dishes tend to have a colorful appearance and delicate flavor.
So, check out 5 healthy Japanese cuisine recipes for lunch!
Shrimp Yakisoba with vegetables
Ingredients
- 200 g of noodle like soba
- 200 g of cleaned prawns
- 1 cup of snow peas tea
- 2 liters of water
- 1/2 cup cooked edamame
- 1 carrot cut into thin strips
- 1/2 sliced red pepper
- 1/4 cup sliced chives
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger
- 1 clove of garlic, peeled and chopped
- 1/2 lemon cut into wedges
- Salt and ground black pepper to taste
- cold water
Preparation method
In a pan, boil water over medium heat and add the soba noodles. Cook for 5-6 minutes or until the threads are soft but firm. Drain, rinse with cold water to stop cooking and set aside.
In a large skillet, heat the sesame oil over medium heat and sauté the garlic and ginger for 1 minute. Add the prawns and grill for 3 minutes, until pink. Remove and reserve. To the same pan, add the snow peas, edamame, carrots and peppers. Brown over high heat for about 5 minutes, keeping the vegetables slightly crunchy.
Return the shrimp to the pan and add the cooked pasta. Mix well until everything is heated through. Season with salt and black pepper. Finish with sliced chives and serve with lemon wedges.
Grilled salmon donburi with vegetables
Ingredients
- 150 g fillet salmon
- 1 teaspoon honey
- 1 teaspoon sesame oil
- 1 cup cooked Japanese rice
- 1/2 carrot cut into thin strips
- 1/4 cup cooked edamame
- 1/2 avocado cut into slices
- 1/2 cucumber sliced
- 1 teaspoon toasted sesame seeds
- Chives sliced to taste
Preparation method
In a container, season the salmon with honey and sesame oil and leave it to marinate for 15 minutes. Next, in a non-stick pan over low heat, grill the fish for 3 minutes on each side, until lightly browned. In a bowl, arrange the rice as a base and place the grilled salmon in the center. Arrange the carrot, edamame, cucumber and avocado around it. Finish with sesame seeds and sliced chives. Serve then.

Japanese ramen with chicken, tofu and egg
Ingredients
- 150 g of chicken breast sliced
- 1 teaspoon sesame oil
- Water for cooking
- 1 teaspoon grated ginger
- 100g firm tofu, cut into cubes
- 1 hard boiled egg cut in half
- 100 g of ramen
- 3 cups chicken broth
- 1 tablespoon chopped chives
- 1 teaspoon toasted sesame seeds
- Salt to taste
Preparation method
In a medium skillet over medium heat, heat the sesame oil and sauté the ginger. Add the chicken and fry for 5 minutes, until lightly browned. Add the chicken broth and cook for 10 minutes, until the chicken is tender and the broth is thick.
In another pan, add the water and salt and bring to the boil over medium heat. Add the pasta and cook for 7 minutes. Drain and reserve. Then, quickly heat the tofu in a nonstick pan over medium heat to brown slightly.
Assemble the dish in a deep bowl: place the noodles as the base, spread the chicken and tofu and pour the hot broth over the top. Add the boiled egg cut in half, sprinkle with chives and sesame seeds. Serve then.
Gohan of vegetables and mushrooms
Ingredients
- 1 cup of tea rice raw japanese
- 2 teacups of water
- 1/2 cup diced carrot
- 1/2 cup chopped green beans
- 1/2 cup sliced shiitake mushrooms
- 1 teaspoon sesame oil
- 1 teaspoon grated ginger
- Chopped chives to taste
Preparation method
Wash the rice under running water until the liquid is clear. In a pan over medium heat, heat the sesame oil and sauté the ginger, mushrooms and vegetables for 3 minutes. Add the rice and water. Cover the pan and cook over low heat for about 15 minutes, until the water has dried and the rice is tender. Turn off the heat, keep covered for another 5 minutes and complete with the chopped chives.
Onigiri with nori seaweed and vegetables
Ingredients
- 1 cup cooked Japanese rice
- 1 teaspoon rice vinegar
- 1/2 grated carrot
- 1/4 cup of corn-cooked green
- 1/2 cucumber cut into cubes
- 1 sheet nori seaweed, cut into wide strips
- Black sesame to taste
Preparation method
In a container, mix the still hot rice with the rice vinegar. Add the carrot, corn and cucumber, mixing well until incorporated. With wet hands, form rice balls or triangles and wrap each one with a strip of nori seaweed. Sprinkle the black sesame seeds over the top and serve at room temperature.
Source: Terra

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.