This light, fresh vegetarian main dish makes your meatless Monday a breeze, plus any leftovers are great for lunch on Tuesday! To pack an extra protein punch, top the noodles with baked tofu.
Calories 330, Fat 6g, Sodium 540mg, Carbs 59g, Fiber 9g, Sugar 20g, Protein 11g
Healthy Sesame Soba Noodle Bowls
This light, fresh vegetarian main dish makes your meatless Monday a breeze, plus any leftovers are great for lunch on Tuesday!
12 oz uncooked soba (buckwheat) noodles
2 tablespoons toasted sesame oil
1 red bell pepper, cut into strips
2 cups fresh snow pea pods (1 cup), strings removed, cut diagonally (about 4 1/2 oz)
6 medium green onions, cut diagonally, whites and greens separated
1 tablespoon finely chopped gingerroot
2 cloves garlic, finely chopped
1/4 cup honey
5 tablespoons reduced-sodium soy sauce
1/2 cup orange juice
2 oranges, sectioned
1 tablespoon black sesame seed
Cook noodles as directed on package. Drain; rinse under cold water until cool. Set aside.
Meanwhile, in 5-quart Dutch oven, heat sesame oil over medium heat until shimmering. Add bell pepper, snow peas and whites of onions, reserving onion greens for garnish. Cook 3 to 4 minutes or until softened. Remove vegetables from Dutch oven; set aside.
Add gingerroot, garlic, honey and soy sauce to Dutch oven; heat to simmering. Cook 3 to 5 minutes or until thickened. Beat in orange juice with whisk; remove from heat. Add noodles to orange juice mixture; toss to coat.
Divide noodles evenly among 6 bowls. Top with vegetables, oranges, sesame seed and onion greens.
To section an orange, peel orange down to flesh, leaving no white pith. With sharp knife and between walls of membrane, cut segments straight down. Gently remove sections.
Black sesame seed adds a great unexpected color and light crunch to this dish, but plain toasted sesame seed makes a great substitution.
To pack an extra protein punch, top the noodles with baked tofu.
If you are carefully watching your sodium intake, be sure to check the nutrition label of the soba noodles. The sodium levels can vary widely. We used soba noodles with 0 mg of sodium per serving in our calculations.
Calories 330, Fat 6 grams, Saturated Fat 1 grams, Trans Fat 0 grams, Cholesterol 0 milligrams, Sodium 540 milligrams, Carbs 59 grams, Fiber 9 grams, Sugar 20 grams, Protein 11 grams