Monday, January 27, 2014

Stir fried soba noodles with vegetables

Soba noodles in my mind is the healthiest of the noodle family. While it has carbs, it also has some protein from the buckwheat flour. Most brands of soba noodles have all purpose flour added to the buckwheat flour. Hence you get the satisfaction of eating carbs but with a little less guilt.
In this extremely simple stir fry, I use assorted vegetables, cut into matchsticks, to keep the crunch of the vegetables and have them cooked at the same time.  The cooking time is literally 5 minutes, but prepping the vegetables, takes 15 to 20 minutes.
It is a great one pot dinner. For the meat eaters, you can add a thinly sliced sautéed chicken breast or sautéed shrimp to the finished dish keeping the vegetarians and the non-vegetarians happy.

Stir Fried Soba noodles with vegetables

1 medium sized bell pepper, seeds and ribs removed
1 medium zucchini
1 cup sugar snap peas, topped and tailed
8 button mushrooms, thinly sliced
1 medium sized carrot
1 1/2 cups bean sprouts
One bunch of scallions, cut into two inch pieces
1 large clove of garlic, finely minced
1/2 teaspoon crushed red pepper
1/2 teaspoon kosher salt or to taste
2 tablespoons canola or peanut oil
2 tablespoons low sodium soy sauce
1/2 tablespoon toasted sesame oil
8 oz soba noodles
  1. Heat large wok over high heat. In the meantime place a large pot of water to boil for cooking the soba noodles. While the water is boiling, we can start prepping the vegetables. 
  2. Cut the zucchini into 2 inch pieces and cut the pieces into matchsticks. The easiest way is to vertically slice the 2 inch pieces and then stack them and cut into matchsticks. Similarly, cut the bell pepper into two inch segments vertically and then cut those segments horizontally into matchsticks. Now, peel the carrot and cut it similar to the zucchini. It is important that the vegetables are cut evenly so that they can cook together.
  3. Before adding the noodles to the boiling water, start to saute the vegetables as the soba cooks very quickly. Add 2 tablespoons canola oil to the preheated wok. Now add the minced garlic and the crushed red pepper and cook for 30 seconds. Now add the mushrooms, zucchini, carrot and sugar snap peas and stir fry on high heat for 2 to 3 minutes. At this time add the soba noodles to the boiling water and follow instructions on the package for exact cooking time. 
  4. Finally add the bell peppers and the bean sprouts. Continue to stir fry over high heat for 1 minute and add the drained soba noodles and soy sauce. Toss well to combine the noodles with the vegetables and soy sauce. Drizzle the toasted sesame oil as a finishing touch - toss lightly and serve.
Serves 3

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