Nutty Soba Noodles
A flavorful side dish or main dish (just add protein). Soba are made from buckwheat, which is botanically a seed, but is considered a whole grain if you’re talking nutrition!
Prep Time: 15 minutes Total Time: 30 minutes
WHAT YOU NEED:
¼ lb. dry soba noodles (or dry whole wheat linguine or spaghetti)
1 large carrot, peeled and coarsely grated
3/4 cup frozen edamame, cooked according to package directions
1 small bunch scallions, thinly sliced (about ½ cup)
Handful of cilantro, fibrous stems removed and finely chopped (about ¼ cup, optional)
For Dressing:
2 Tbsp. lower/less sodium soy sauce
2 Tbsp. fresh lime juice (about 1 medium lime)
1 Tbsp. peanut butter
1 Tbsp. sesame oil or vegetable oil (eg, canola)
1 Tbsp. honey (optional)
1/2-inch piece ginger root, finely diced or grated
Dash of hot pepper flakes or hot sauce (optional and to taste)
MAKING IT:
Bring a pot of salted water to a boil. In a large bowl, whisk together soy sauce, lime juice, peanut butter, oil, ginger and pepper flakes. (Honey can be added to the dressing for a slightly sweeter taste.)
Cook soba al dente, following package directions. Drain noodles in colander and immediately rinse with cold water. Shake out any excess water from noodles. Add the carrots, edamame, scallions, cilantro and soba to the bowl. Toss to combine. Garnish with additional cilantro leaves. Serve immediately or chill. Makes 4 side dish servings or 2 main dish servings
NUTRITION:
Nutrition Information per serving (1 side dish serving or 1/4 recipe): 210 Calories; 7g Total Fat; (1g Sat Fat; 0g Trans Fat); 0mg Cholesterol; 410mg Sodium; 27g Total Carb; 3g Fiber; 2g Sugars (includes 0g Added Sugars); 9g Protein
TIPS:
Soba noodles can have varying amounts buckwheat. Look for soba that have buckwheat flour listed as the first ingredient. Juwari or hachiwari soba are 100% or mostly buckwheat flour (vs. refined white flour).
Make it a main dish by adding add tofu or cooked lean meat, poultry or fish, if you like.
Can’t find soba? Use whole wheat linguine or spaghetti. To make it gluten free, substitute gluten free pasta (Jovial Foods makes a line of gluten free pastas) and use gluten free soy sauce.
To lower the sodium in this recipe, substitute 1 Tbsp. of lower sodium soy sauce with lime juice or wine vinegar (lowers sodium to 270mg per serving).
