This vegan noodle dish is packed with delicious, healthy flavors. Soba is a ‘buckwheat’ Japanese noodle that is naturally gluten-free. Sharon Palmer, RD shared this gorgeous recipe with us, and it’s included in her globally-inspired, all-vegan cookbook, Plant-Powered Life, which is coming out in July. Sharon is also the author of the Plant Powered Diet and nutrition advisor to the Oldways Vegetarian Network.
RECIPE: Easy Peanut Soba Noodles with Seitan
Prep time: 16 minutes
“Who needs highly processed Asian noodle mixes when you can whip up this economical, family-size noodle dish in minutes? Paired with a crisp salad, it’s a great solution for a busy weeknight dinner or quick Saturday lunch. Pack away the leftovers in your lunch the next day—they’ll be delicious served hot or cold. “
Makes 6 servings (about 1 cup each)
3 cups (711 ml) water
One 7-ounce (198 g) package dried soba noodles
1 teaspoon sesame oil
1 medium bell pepper (red, yellow, or orange), coarsely chopped
1 cup (91 g) chopped broccoli
1 medium garlic clove, minced
1 teaspoon minced fresh ginger
½ teaspoon crushed red pepper
1 tablespoon chopped fresh basil, or 1 teaspoon dried
1 teaspoon sesame seeds
One 8-ounce (227 g) package plain seitan, sliced, drained
1 tablespoon unsalted creamy peanut butter
¼ cup (59 ml) reduced sodium vegetable broth (see Notes on page 000)
¼ cup (59 ml) orange juice
1½ tablespoons reduced sodium soy sauce
3 tablespoons coarsely chopped roasted peanuts
3 green onions, sliced
1. Place water in a pot over high heat, cover, and bring to a boil. Add the soba noodles, cover, and reduce heat to medium. Cook for about 5 minutes, until tender but firm. Place noodles in a strainer and rinse with water.
2. While noodles are cooking, heat the sesame oil in a large skillet over medium heat. Add the bell pepper, broccoli, garlic, ginger, crushed red pepper, basil, sesame seeds, and seitan. Sauté for 6 minutes.
3. Stir in the peanut butter, broth, juice, and soy sauce and cook, stirring, for 2 minutes.
4. Add the cooked, drained noodles and peanuts and sauté for about 2 minutes, until noodles are heated through.
5. Sprinkle with green onions and serve immediately.
Variation: Substitute diced extra firm tofu (pressed for best results—see page 000) for the seitan and/or rice noodles for the soba.
Per Serving: 221 calories, 11 g protein, 30 g carbohydrate, 7 g fat, .5 g saturated fat, 4 g fiber, 3 g sugar, 391 mg sodium
Star Nutrients: vitamin C (68% DV), vitamin A (22% DV), vitamin K (10% DV), calcium (10% DV), iron (13% DV), manganese (12% DV)