Instead of high-sodium packaged ramen for lunch, try healthy soba buckwheat noodles with a protein-packed vegetarian sauté.
Makes 6 servings
Cooking time: N/A
Ingredients
- 2 tbsp (30 mL) canola oil
- 1 shallot, minced
- 1 carrot, finely diced
- 2 cloves garlic, minced
- 1½ tbsp (20 mL) minced fresh ginger
- 8 oz. (250 g) white or brown mushrooms, sliced
- 1 cup (250 mL) frozen, thawed edamame
- 1½ cups (375 mL) low-sodium chicken broth or vegetable broth
- 2 tbsp (30 mL) reduced-sodium soy sauce
- 1 tsp (5 mL) grated lemon zest
- 4 oz. (125 g) spinach leaves, chopped
- 4 oz. (125 g) firm tofu, cut into ½-inch dice
- ¼ tsp (1 mL) freshly ground pepper
- 6 oz. (170 g) soba noodles
Instructions
- Bring a 5- to 6-quart pot of water to a boil.
- In a 10- to 12-inch sauté pan, warm canola oil over medium-high heat. Add shallot, carrot, garlic, and ginger and sauté for 1 minute. Stir in mushrooms, reduce heat to low, and cover pan; sweat mushrooms until soft, about 4 minutes. Uncover pan and increase heat to medium-high again. Stir in edamame and sauté until heated through, about 2 minutes. Stir together broth, soy sauce, and lemon zest and pour into pan. Bring to a boil.
- Stir in spinach a handful at a time, stirring after each addition until wilted. Stir in tofu, then turn off heat under pan. Season to taste with pepper.
- Drop soba noodles into boiling water; cook until al dente, about 5 minutes. Drain in a colander and rinse with cool water to remove excess starch. Add noodles to sauté pan and turn on heat to medium-high. With tongs, toss noodles with vegetable mixture just until heated through, then divide among shallow pasta bowls and serve.
Notes
Serving Size
1 cup (250 mL) per serving
Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2016 Healthy Living Calendar.
