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Green Soba Noodle Bowl

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Soba and greens; my favorites! Greens, greens and more greens! In fact, the more greens I can add the better. I’m a huge soba fan. Soba are Japanese buckwheat noodles, which I happen to love and prefer over pasta or Korean sweet potato noodles, aka Japchae. I love soba and cook with it all the time because it’s such a versatile pasta. You can have it hot or cold, in a salad, in a bowl, or wrapped in spring roll. This is one of those meals that are great to whip out during the cold of winter when you’re feeling too full for pasta but you still want some kind of grain in your diet. It’ll take you under 30 minutes to make, will satisfy your cravings and best of all – it’s candida and autoimmune friendly!

Starting any kind of new protocol can be challenging. You’re cleaning up your diet by eliminating foods that are difficult to digest, cause bloating, gas or worse. And often times you’re left wonder – what the heck CAN I eat. Well look no further! This bowl has kale, broccoli florets, and edamame topped with a cheesy tahini sauce. If your not keen on the edamame or not allowed to have it, no problem. Simply eliminate it altogether or replace it with hard boiled egg, lentils or more greens.

Further Food Nutritionist Commentary:

This vibrantly green dish is rich in fiber & protein, allowing you to feel full & satisfied for a long time after eating. This noodle bowl provides a significant amount of vitamins C & A, which are important for your immune system, wound healing, and vision. Soba noodles are a good alternative to regular pasta, and like Rachel said, super versatile. However, if you are trying to follow a strict gluten-free diet, make sure the noodles are labeled gluten-free as they can be sometimes contain wheat flour.
Coconut oil is not recommended for individuals with heart disease or high cholesterol as it is high in saturated fat. Instead, use olive or canola oil.


By Alex Lane MS, RDN/LD

Green Soba Noodle Bowl

  • Prep Time:10 minutes
  • Cook Time:30 minutes
  • Servings: 3

Ingredients

For the Main Dish:
1 cup frozen edamame
3 ounces organic gluten free soba noodles
4 to 5 cups of water
1 tablespoon coconut oil or coconut oil spray

2- 3 kale leaves (shredded de-stemmed)
4 cups frozen broccoli florets
pinch of salt (to taste)
pinch of pepper (to taste)

For the Sauce:
2 tablespoons tahini
2 tablespoons nutritional yeast
1 tablespoon rice vinegar
2 tablespoons water (or more if needed)

Instructions

For the Main Dish:
1. Cook the frozen edamame per the package instructions.
2. Allow the water to boil in a large saucepan.
3. Add in the soba noodles and cook for an additional 7 to 8 minutes.
4. Remove from heat and drain the excess water.
5. Heat coconut oil in a pan or skillet.
6. Add in the shredded kale leaves and cook on medium heat until they begin to wilt.
7. Add in the broccoli florets and allow to cook through fully.
8. Season with salt and pepper and cook for another minute or two.

For the Sauce:
1. Mix everything together in a small bowl. You should get a thick and creamy sauce. I prefer thick sauce but feel free to adjust it to your desired consistency and preference.

To Plate:
1. Place hot soba noodles and sauteed veggies in a bowl and top with sauce. Then grab a pair of chopsticks and dig in!

For the Main Dish: 1. Cook the frozen edamame per the package instructions. 2. Allow the water to boil in a large saucepan. 3. Add in the soba noodles and cook for an additional 7 to 8 minutes. 4. Remove from heat and drain the excess water. 5. Heat coconut oil in a pan or skillet. 6. Add in the shredded kale leaves and cook on medium heat until they begin to wilt. 7. Add in the broccoli florets and allow to cook through fully. 8. Season with salt and pepper and cook for another minute or two. For the Sauce: 1. Mix everything together in a small bowl. You should get a thick and creamy sauce. I prefer thick sauce but feel free to adjust it to your desired consistency and preference. To Plate: 1. Place hot soba noodles and sauteed veggies in a bowl and top with sauce. Then grab a pair of chopsticks and dig in!

Nutrition Information

Per Serving:  Calories: 342; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 476mg; Potassium: 640mg; Carbohydrate: 34g; Fiber: 8g; Sugar: 3g; Protein: 17g
Nutrition Bonus: Vit C: 187%; Vit A: 26%; Iron: 22%

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