Stir-fried soba noodles with shiitakes, edamame, and bok choy
Soba noodles are Japanese buckwheat noodles. Soba has a wonderful nutty flavor and can be used in both hot and cold dishes. Because soba noodles have fewer calories, more fiber and more protein than traditional pasta, they can be a smart substitute for white — or even whole-wheat — pasta.
This recipe, adapted from Martha Rose Shulman from The New York Times, uses lots of great Asian flavors and is a good introduction to soba noodles. And if you’re carb-conscious, feel free to scale back on the noodles and pile on more of the veggies!
Servings: 4
Prep time: 10 minutes
Ingredients
- 1/2 cup chicken or vegetable stock
- 1 tablespoon low-sodium soy sauce (more to taste)
- 1 tablespoon rice wine
- 1/2 teaspoon sugar
- Salt to taste
- 1 tablespoon minced garlic
- 1 tablespoon minced ginger
- 1/4 teaspoon red pepper flakes (optional)
- 8 ounces soba noodles
- 2 teaspoons sesame oil
- 1 tablespoon olive oil
- 6 ounces shiitake mushrooms, stemmed, caps sliced
- 1/2 pound bok choy
- 1/4 cup frozen edamame, shelled
- 1 bunch scallions, thinly sliced, dark green parts separated
Directions
- Combine stock, soy sauce, rice wine, sugar and salt to taste in a small bowl.
- Combine garlic, ginger and pepper flakes (if using) in another bowl.
- Bring a large saucepan of water to a boil and cook soba noodles according to package instructions, usually 4 to 5 minutes. Once noodles are al dente, drain, rinse with cold water, then toss with 2 teaspoons sesame oil in a large bowl. Set aside.
- Heat a large sauté pan over high heat. Swirl in olive oil and add garlic, ginger and pepper flakes. Stir-fry for no more than 10 seconds, then add mushrooms.
- Stir-fry for 1 minute, then add bok choy, edamame and the light parts of the scallions. Stir-fry 2 minutes.
- Add noodles and the stock mixture. Reduce heat to medium and stir-fry 1 to 2 minutes.
- Add dark green part of the scallions, stir-fry another minute, until well combined, and serve.
Nutrition information (per serving)
- Calories: 300
- Total fat: 7 g
- Saturated fat: 1 g
- Cholesterol: 0 mg
- Sodium: 250 mg
- Total carbohydrate: 51 g
- Dietary fiber: 5 g
- Total sugars: 5 g
- Protein: 10 g