Soba Vegetable Noodle Bowl
Classic Japanese flavours come together to create a quick and easy noodle dish that you can have on the table in no time. Made from fermented rice, mirin is a sweet-tasting seasoning that works well in dressings and sauces. It’s a worthwhile addition to a pantry collection. Shrimp, salmon, or chicken can also be added to this noodle bowl. If preparing ahead of time, be sure not to toss the sauce with the noodles until just before serving.
6 oz (170 g) soba noodles
1 cup (250 mL) frozen organic shelled edamame
1 tsp (5 mL) grapeseed oil or peanut oil
2 cups (500 mL) sliced shiitake mushrooms
2 medium carrots, sliced into matchsticks
1 small daikon radish, thinly sliced
3 green onions, thinly sliced
2 Tbsp (30 mL) rice vinegar
1 Tbsp (15 mL) white or yellow miso
1 Tbsp (15 mL) mirin (optional)
1 Tbsp (15 mL) tamari or low-sodium soy sauce
1 Tbsp (15 mL) sesame oil
1 1/2 tsp (7 mL) wasabi paste
2 nori sheets, roughly torn
Prepare soba noodles according to package directions. During the last 4 minutes of cooking, add edamame to pot of boiling water. Drain and rinse well.
Heat oil in small skillet over medium heat. Add mushrooms to skillet and cook just until softened, about 2 minutes. Set aside.
In large bowl, toss together soba noodles, edamame, carrot, daikon, and green onion.
To make dressing, in small bowl, whisk together rice vinegar, miso, mirin (if using), tamari or soy sauce, sesame oil, and wasabi paste. Taste and add additional wasabi if you want more kick.
Toss noodle mixture with dressing. Divide noodles among serving bowls and top with mushrooms and pieces of nori.
Serves 4.
Each serving contains: 354 calories; 18 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 51 g total carbohydrates (6 g sugars, 7 g fibre); 370 mg sodium
Source: "Oodles of Noodles", alive #377, March 2014
Soba Vegetable Noodle Bowl
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
