Recipe of the Month: Quick Soba Noodle Stir Fry

Recipe of the Month: Quick Soba Noodle Stir Fry

By Jeanne Tennis

Quick, delicious and easy to digest, soba noodles make a wonderful lunch or dinner dish.

Soba noodles are typically made with buckwheat and wheat flour. Look for 100 percent buckwheat varieties for a gluten-free option. Low in fat and high in protein, soba noodles require a minimum cooking time of 6 to 8 minutes. They should be rinsed in cold water immediately after cooking to prevent sticking. Season simply as noted below or prepare and serve with a peanut or tahini sauce. Soba can be enjoyed warm or cold.

Quick Soba Noodle Stir Fry

Prep time: 20 minutes total includes stir-frying some vegetables.

Ingredients

  • 1 package of soba noodles

Stir-Fry Optional Ingredients (use any and all desired):

  • 2 Tablespoons of water or oil for sautéing
  • If using oil a quality Toasted Sesame Oil is ideal for this dish
  • 2 cloves minced garlic and/or onion
  • 1 teaspoon grated gingerroot (optional)
  • 2 cups of baby spinach, bok choy or shredded dark leafy greens
  • ½-1 cup of cubed and drained tofu (optional)
  • 2 Tablespoons+ of soy sauce or teriyaki sauce
  • ½-1 cup of sliced mushrooms

Garnishes:

  • 1-2 scallions, chopped
  • 1 teaspoon of black sesame seeds

Directions

  1. Cook soba noodles according to package directions.
  2. In a separate skillet, sauté the mushrooms, greens, garlic and ginger in water or oil on medium heat.
  3. Add the optional cubed tofu and cook for an additional 2 minutes.
  4. Drain the soba in a colander and rinse quickly with cold water to prevent sticking.
  5. Rinse again with hot water to add heat back to the dish if desired.
  6. Add the sautéed mixture.
  7. Drizzle 1 – 2 tablespoons of soy sauce over dish and stir to coat.
  8. Adjust seasonings.
  9. Transfer to plate or bowl, garnish and enjoy.

Lime Peanut Sauce

This savory sauce is wonderful mixed in with soba noodles or grain dishes, used as a rich salad or vegetable dressing or as a dip for wraps or vegetable rolls.

Ingredients

  • ½ cup peanut butter (or sesame seed butter/tahini)
  • ¼ cup lime (or lemon) juice
  • Zest of one lime (or lemon)
  • ½ cup water
  • 1–2 tablespoons Tamari/Soy sauce
  • 1 teaspoons Umeboshi plum or balsamic vinegar
  • 1 tablespoon maple syrup
  • 1 clove of garlic (optional)
  • ¼-½ teaspoon cayenne (optional)

Directions

1.     In a blender or food processor, combine all ingredients and blend.

2.     Adjust seasonings and consistency as desired.

3.     Store any unused portion in refrigerator. Use within 3–5 days.

Recipes courtesy of Jeanne Tennis, The Key to Balance.

Chef Jeanne Tennis, a vegan chef and certified macrobiotic health coach who operates The Key to Balance in Farmington, is teaching four-week cooking classes on anti-inflammatory diet at Hartford HealthCare’s Bone & Joint Institute. To register for the next series, call 1.855.HHC.HERE (1.855.442.4373).