The Soba noodles with vegetables are a vegan and quick main course. Tasty, colorful, and exotic at the same time.
Do you know soba noodles? They are long, thin noodles (or tagliolini) made partly with buckwheat flour, typical of Japanese cuisine. They have a delicate nutty flavor and a slightly earthy texture. They are richer in protein and fiber than other types of noodles. They can be eaten hot or cold with various toppings. The ingredients with which they are usually served are generally cooked for a short time in a wok.
Here is a guide to the various types of Asian Noodles.
SEASONALITY of vegetables:
#carrots: all year round
#onions: all year round
#peppers: May to October
#zucchini: May to October
RECIPES with an exotic taste
- Difficulty: Very easy
- Cost: Inexpensive
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Stove
- Cuisine: Japanese
- Seasonality: Summer, Fall
- Energy 140.29 (Kcal)
- Carbohydrates 21.38 (g) of which sugars 5.20 (g)
- Proteins 5.02 (g)
- Fat 4.19 (g) of which saturated 0.72 (g)of which unsaturated 2.86 (g)
- Fibers 3.25 (g)
- Sodium 574.69 (mg)
Indicative values for a portion of 190 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Soba noodles with vegetables
- medium onion
- 3.5 oz carrot (a small one)
- 7 oz bell peppers (one yellow or red)
- 5 oz zucchini (two small)
- as needed peanut oil
- 3 tbsps soy sauce
- 7 oz noodles (Soba)
- as needed Chili powder
- 2 tbsps Sesame seeds (to toast)
- as needed Peanuts (coarsely chopped)
- slices Lime
Tools
- Pan Wok
- Ladle
- Pot large
- Colander
Soba noodles with vegetables
First, clean and wash the vegetables. Julienne the onion, thinly slice the carrot, cut the zucchini and peppers into strips.
In a large non-stick pan (the wok is perfect) heat the oil and add the vegetables. Cook them over high heat for a few minutes, stirring (they should remain crunchy). Optionally add some spices: chili, paprika, ginger…
Meanwhile, in a large pot, heat water and cook the noodles for about 3 minutes, stirring, they should remain al dente.
Drain and rinse them well under cold water (to remove the gluten and starches released during cooking). Separate them with a fork.
Finish cooking the vegetables with the soy sauce for half a minute. Add the soba noodles and toss everything for a few minutes.
Sprinkle with toasted sesame seeds* or serve the noodles with vegetables decorated with coarsely chopped peanuts and lime slices.
* to toast sesame seeds, use a dry pan over medium-high heat. Stir the seeds constantly to avoid burning them. Do not skip this step, the toasting makes a difference.
VARIATIONS of Soba noodles with vegetables
The noodles can be seasoned with your favorite seasonal vegetables, according to your taste: leeks sliced into rings, white part of spring onions (thinly sliced) and green (into rings), cabbage or Chinese cabbage shredded, red radicchio shredded, mushrooms sliced, broccoli or cauliflower florets, peas, spinach sliced, pumpkin in strips, bean sprouts, sliced bamboo…
For an oriental-style sauce do not use only soy sauce, pour into a cup: 3 tablespoons of soy sauce, 2 teaspoons of sesame oil, some rice vinegar, 1 teaspoon of sugar, and 1 teaspoon of ginger (or black pepper), mix well with a fork to emulsify.
For a more traditional taste combine these spices with the soy sauce: turmeric, paprika, chili, ginger powder or thin slices… The savory taste of soy sauce allows you not to add salt to the preparation.
Vegetarians can add scrambled eggs to the noodles seasoning.
Vegetarians can add scrambled eggs to the noodles seasoning.
