Mar 26, 20213 min
This protein packed single dish meal is perfect to feed the family or to prep for the week! It has many different cultural influences all wrapped in one but the star of the show is definitely the Soba Noodles.
Buckwheat is a grain that was native to central Asia and was brought to Northern Europe during the middle ages. It is a plant that tolerates poor growing conditions and matures in a little over two months making it valuable to cold regions with short growing seasons. Buckwheat remains a staple food in parts of China,, Korea, and Nepal, and is commonly used in the form of flour to create flatbreads, fritters, pancakes, crepes, noodles, and even polenta. Soba noodles are also known as "Japanese Buckwheat Noodles" and were specifically made in Northern China in the 14th Century and became popular in Japan in the 1600s. While it is difficult to make a noodle completely with buckwheat these noodles can be anywhere from 10-90% buckwheat with the remaining being wheat. They are usually low sodium because salt will interfere with the proteins binding together and will not allow the noodles to form. Due to it's high wheat content these noodles are both high in complex carbohydrates and protein. Learn more about the history of buckwheat and soba noodles in On Food & Cooking by Harold McGee!
This recipe is a staple in my kitchen for it's nutrient density, flavor, and customizability. It's a great way to get in lot's of veggies and protein too. Hope you enjoy this recipe, let me know if you try it!
Time: 45 minutes
Yield: 5 servings
Ingredients:
For the Noodles
1 package of buckwheat soba noodles
1 medium head of broccoli, separate florets and shred the stalk
1 large carrot, shredded
1 shallot
3 cloves of garlic
2 tsp of minced ginger
1 head of bok choy
2 tbsp of oil (I used La Tourangelle's Regenerative Sunflower Oil)
1 tbsp of sesame seeds
1 cup of edamame
1 block of extra firm tofu
1/2 cup sliced cabbage or pickled cabbage
1 tsp garlic powder
1 tbsp cornstarch
1/2 tsp salt
1/2 tsp black pepper
For the Peanut Sauce
1/2 cup peanut butter
2 tbsp soy sauce
4 tbsp lime juice
1 tsp sriracha
1 tbsp sesame oil
For garnish
Handful of fresh cilantro
Chopped peanuts or cashews
Sesame Seeds
Lime
Directions:
Press Tofu for 20 minutes to get the excess liquid out, then cut into cubes.
For the peanut sauce combine all ingredients in a bowl and whisk together.
Preheat your oven to 370 F.
Cook noodles according to box instructions, once done, rinse with cold water to stop the cooking process and so they don't stick.
Add cornstarch to tofu and stir to coat. Then season both broccoli and tofu with garlic powder, salt, black pepper, and ginger. Roast for 30 minutes or until tofu is golden and broccoli is crispy. *You may need to remove the broccoli first and let the tofu cook for another 5-10 minutes depending on your oven.
In a large pan saute your ginger, shallot, garlic, shredded carrot and broccoli stalk for about 2 minutes on medium to low heat (you can use a tbsp of oil or water saute). Then add the edamame and cabbage.
Once the tofu, broccoli, and noodles are done add to the pan with the carrot mix and toss to combine.
Next add the peanut sauce, toss to coat, remove from heat.
For the bok choy grill or place face down on a separate pan on medium heat with a tbsp of oil and press down. Remove once golden and leaves are wilted, about 5-7 minutes.
Garnish with sesame seeds, chopped peanuts or cashews, and fresh parsley and lime.
Enjoy :)