Please think of the trees before you print this page. Vegan.io looks great on mobile devices too!
Viewing this page on an iPad? Rotate the screen to switch to kitchen mode.
Today I want to share with you this soba noodle recipe because there is not enough noodles one can eat in a life time!
When you live in Asia you become incredibly spoiled when it comes to noodles, there are so many different kinds, you see them absolutely everywhere and cooked in so many different and delicious ways. We all know very well they are a staple in Asian cuisine, but did you know they even have them for breakfast?
Every country has its own kind and a very particular way to cook them using local ingredients and ancient traditions. Some of the noodles most known in western countries are egg noodles, glass noodles, rice vermicelli, lo-mein, wheat noodles, bakmi, sevai, udon…..these are just some but the list is so incredible long!
For the recipe I am sharing with you today we'll be using soba noodles which are traditional Japanese noodles made out of buckwheat flour and have about the same thickness as spaghetti, there are some other thinner versions as well but not as common. You can easily find soba noodles in most supermarkets, check your Asian Food isle.
Soba noodles are a great alternative to any other kind of noodles since they are usually gluten free, the original recipe is made 100% with buckwheat flour but nowadays some companies and restaurants add wheat flour, so If you are going for a gluten free diet, this is your best option just make sure to check your labels before you venture through this route.
Other than being a great option for gluten free diets, soba noodles are very light, they'll keep you satiated without feeling bloated and since they have a low calorie count you can, without worry, pair them with a bunch of different veggies to make the perfect stir fry, soup, salad, etc.
This recipe is the perfect example that has only 266 calories per serving with 11g of protein added to a whole lot of vitamins, minerals and phytonutrients. If you are trying to loose weight or looking to improve your digestion soba noodles are a great option to do so.
We are adding mushrooms, edamame and roasted seaweed, this is where most of the vitamins and minerals will come from, you can add other veggies to mix it up a bit, I needed a dish that could be served hot or cold so these ingredients did the trick perfectly and they go very well with the slight nutty flavour of the noodles.
As you can see we are keeping it simple and quick here, this recipe will be ready from beginning to end in just about 15 minutes, and you can make as much or as little as you need. I originally came up with these recipe when I was invited to a potluck and needed to bring something that would accommodate both vegan and gluten free diets, using soba noodle was a no brainer, it just ticked all the boxes!
For the noodles
For the mushrooms
For the sauce
For the roasted seaweed
|Amount Per Serving|
|Calories 265||From Fat 27|
|% Daily Value*|
|Total Fat 3g||4.6%|
|Saturated Fat 0g||2.08%|
|Trans Fat 0g|
|Total Carbohydrate 48g||16.04%|
|Dietry Fiber 2g||6.59%|
|Vitamin A 7.73IU||0.15%|
|Vitamin B-12 0µg||0%|
|Vitamin B-6 0.34mg||16.95%|
|Vitamin C 0.2mg||0.33%|
|Vitamin D 10.21IU||2.55%|
|Vitamin D2 0.23µg|
|Vitamin D3 0µg|
|Vitamin E 0.09mg||0.3%|
|Vitamin K1 (phylloquinone) 4.71µg||5.88%|
|Pantothenic acid 1.5mg||15.05%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.