Soba Noodles with Steamed Vegetables

Soba Noodles with Steamed Vegetables
Staff Writer
Lisa Consiglio Ryan

Soba Noodles

Complex carbs like the soba noodles in this recipe are perfect to load up on when training for a marathon or a long-distance sprint.

4
Servings
372
Calories Per Serving
Deliver Ingredients

Notes

Lisa Consiglio Ryan is a certified health counselor and founder of Whole Health Designs.

Ingredients

  • One 8-ounce package buckwheat soba noodles, preferably Eden Foods
  • 1/2 Cup mung bean sprouts
  • 1 Cup broccoli florets
  • 1/4 Cup shredded carrot
  • 1/4 Cup chopped zucchini
  • 1/4 Cup sesame oil
  • 2 Tablespoons raw honey
  • 1/2 Teaspoon lime juice
  • 1 Tablespoon chopped cilantro
  • 1/4-inch ginger root, minced
  • 1 Tablespoon sesame seeds

Directions

Cook the soba noodles according to package instructions.

Meanwhile, steam the broccoli, carrot, and zucchini for about 10 minutes. While the vegetables are steaming, mix the sesame oil, honey, lime juice, cilantro, and ginger root together in a blender and purée. 

In a small sauté pan, toast sesame seeds until fragrant, about 5 minutes.

When the soba noodles are finished, rinse quickly with cold water and then and toss them with the sauce and the steamed veggies. Add the mung beans and toasted sesame seeds, stir to mix well, and serve.
 

Nutritional Facts

Total Fat
23g
33%
Sugar
7g
8%
Saturated Fat
6g
25%
Cholesterol
25mg
8%
Carbohydrate, by difference
32g
25%
Protein
12g
26%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
4mg
5%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
166mg
17%
Choline, total
4mg
1%
Fiber, total dietary
3g
12%
Folate, total
26µg
7%
Iron, Fe
5mg
28%
Magnesium, Mg
28mg
9%
Niacin
2mg
14%
Phosphorus, P
87mg
12%
Selenium, Se
10µg
18%
Sodium, Na
460mg
31%
Water
12g
0%
Zinc, Zn
1mg
13%

Soba Noodle Shopping Tip

Staples of Asian cuisine such as ginger, daikon, rice vinegar, and spicy chile sauces like Sriracha add bright, fresh flavors without lots of fuss.

Soba Noodle Cooking Tip

Sriracha has good heat but also has flavor - its mild sweetness comes from sun-ripened chile peppers as well as sugar and garlic.