Buckwheat Noodle Bowl with Snow Peas

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I made these noodles for a friend who had just been diagnosed Celiac, and was lamenting a loss of noodles! The sauce is really what makes this dish special, as it has a nutty and bright taste from the toasted sesame and lime. Mix in some quickly blanched snow peas and fresh herbs and you’ve got yourself a fabulous, gluten-free noodle dish! But be careful when buying buckwheat noodles as a lot of them MIX it with wheat. Look for 100% buckwheat noodles to keep it gluten free!

Further Food Nutritionist Commentary:

Contrary to its name, buckwheat is not a wheat product at all. Buckwheat is a "pseudo" grain, meaning it's actually a seed acting as a grain. It's higher in protein than its cereal counterparts, and contains all 8 essential amino acids, including lysine, which is often absent in grain products. Studies have shown buckwheat can contribute to lower levels of LDL, or "bad", cholesterol, and it's been indicated in helping reduce clot formation. It's low on the glycemic index and has been shown to help regulate blood sugar. It's rich in antioxidants like rutin and quercitin, helping your body fight off harmful free radicals, and is loaded with heart-healthy magnesium. Look for noodles that are 70-100% buckwheat for optimal nutrients. 100% buckwheat noodles are also gluten free.

By Casey Giltner, Nutritionist
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Buckwheat Noodle Bowl with Snow Peas

  • Prep Time: 15 mins
  • Cook Time: 7 mins
  • Servings: 6

Ingredients

For the Dressing:
1/2 cup rice vinegar
1/3 cup sucanat, or other raw sugar
1/2 teaspoon salt
2 garlic cloves, crushed
1/2 fresh red chili, or 1 teaspoon red chili flakes
1 teaspoon toasted sesame oil
1 lime (zested and juiced)

For the Noodles:

1 cup snow peas, blanched

1 250 gram package Buckwheat noodles

1 bunch basil leaves
1 bunch cilantro leaves
1 red onion, thinly sliced

 

Instructions

  1. In a small saucepan, make your dressing by gently warming vinegar, sugar and salt for 1 minute, or just until the sugar dissolves.
  2. Remove from the heat and add the garlic, chili and sesame oil and allow to cool.
  3. Stir in lime zest and juice and set aside.
  4. Blanch your peas by dropping them in boiling water for 2 minutes.
  5. Strain, and run under cold water for a few minutes to halt cooking.
  6. Cook the noodles in plenty of boiling, salted water, stirring occasionally. They should take 5-8 minutes to become tender, but still retaining a bite.
  7. Drain and rinse well under running cold water. Shake off as much water as possible, leave to dry on a tea towel.
  8. In mixing bowl, toss the noodles with the dressing, snow peas, herbs, and red onion.

NOTE: if you can resist, this dish is even better the next day as the flavors sit together!

In a small saucepan, make your dressing by gently warming vinegar, sugar and salt for 1 minute, or just until the sugar dissolves. Remove from the heat and add the garlic, chili and sesame oil and allow to cool. Stir in lime zest and juice and set aside. Blanch your peas by dropping them in boiling water for 2 minutes. Strain, and run under cold water for a few minutes to halt cooking. Cook the noodles in plenty of boiling, salted water, stirring occasionally. They should take 5-8 minutes to become tender, but still retaining a bite. Drain and rinse well under running cold water. Shake off as much water as possible, leave to dry on a tea towel. In mixing bowl, toss the noodles with the dressing, snow peas, herbs, and red onion. NOTE: if you can resist, this dish is even better the next day as the flavors sit together!

Nutrition Information

Per Serving:  Calories: 187; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 268mg; Potassium: 117mg; Carbohydrate: 41g; Fiber: 1g; Sugar: 13g; Protein: 6g


Nutrition Bonus:   Vit C: 18%; Iron:5%

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