Quick Veggie Buckwheat Noodle Bowl

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One of the keys to a dish when considering liver health is getting the most out of each ingredient.  Vegetables should be prepared simply to preserve their nutrients. Salt and sugar should be avoided and any carbohydrates coming from grains need to be in whole forms.  Finding a good whole-wheat noodle is the key to this dish so go on the hunt making sure the first ingredient is buckwheat or whole wheat.

This dish also makes a great chilled salad that can be prepped ahead of time and taken for an on-the-go lunch.  Just leave your vegetables raw and chop them a bit smaller.  Scrap the broth and the oil and make a quick peanut sauce for the noodles using  2 tablespoons of organic peanut butter, 1 teaspoon of low sodium soy sauce, 1 teaspoon of lime juice, dash of garlic powder, and a dash of red pepper flakes.  Serve chilled.

 

Further Food Nutritionist Commentary:

Ian mentions a few of the top nutrition recommendations for liver disease, and his buckwheat soba noodle bowl is a smart, satisfying recipe if you deal with this or any related health issues (and also if you don’t!).

Broccolini, cabbage and bok choy are part of the brassica family (also called cruciferous vegetables) – did you know that radishes also belong here? These particular four crucifers are rich in fiber, folate and the antioxidant vitamin C, as well as calcium, vitamin B6 and beta-carotene. Among the many phytochemicals found in this group, sulphoranes, indoles, and isothiocyanates are stand-outs, helping fight free radicals and toxins that may form and accumulate in the body – of extra importance to those with liver issues.

Limiting salt is also important to prevent and reduce buildup of excess fluid (edema). The fragrant Chinese five-spice and potent sesame oil pack a flavorful punch allowing you to use less salt, and the fat in the small amount of oil improves absorption of the nutrients from the lightly cooked veg. Just remember to reach for low-sodium or no-sodium broth, if using store-bought.


By Heather Goesch, MPH, RDN, LDN

Quick Veggie Buckwheat Noodle Bowl

  • Prep Time: 5 mins
  • Cook Time: 10-15 mins
  • Servings: 1

Ingredients

2 ounces (1 ¼ cup cooked) organic soba noodles (or other whole wheat noodle)

¾ cup broccolini stems (sliced lengthwise)

¾ cup green cabbage or bok choy (chopped into ribbons)

2 teaspoons toasted sesame oil

2 cups vegetable, chicken or mushroom broth

½ teaspoon Chinese 5-spice

2 small French breakfast or globe radishes (sliced into coins)

1 small jalapeno (seeded and sliced into coins)

 

Instructions

  1. Cook noodles about a minute less than the package suggests, drain and toss with 1 teaspoon of sesame oil to prevent sticking.
  2. Steam broccolini and cabbage (in same vessel is fine) for no more than 1 minute.
  3. Heat a medium skillet over a medium-high flame and add the remaining 1 teaspoon of sesame oil
  4. Sauté broccolini and cabbage in the skillet for about 5 minutes or until just lightly charred.  Remove from heat and set aside.
  5. Bring broth to a boil, stir in 5 spice and noodles and remove from heat.
  6. Pour broth, noodles, and vegetables into one bowl
  7. Top with chilled radish and jalapeno. Serve.
Cook noodles about a minute less than the package suggests, drain and toss with 1 teaspoon of sesame oil to prevent sticking. Steam broccolini and cabbage (in same vessel is fine) for no more than 1 minute. Heat a medium skillet over a medium-high flame and add the remaining 1 teaspoon of sesame oil Sauté broccolini and cabbage in the skillet for about 5 minutes or until just lightly charred.  Remove from heat and set aside. Bring broth to a boil, stir in 5 spice and noodles and remove from heat. Pour broth, noodles, and vegetables into one bowl Top with chilled radish and jalapeno. Serve.

Nutrition Information

Per Serving:  Calories: 453; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 2073mg; Potassium: 583mg; Carbohydrate: 59g; Fiber: 8g; Sugar: 7g; Protein: 12g
Nutrition Bonus:   Iron:9%; Calcium: 20%; Vit A: 20%; Vit C: 224%

 

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