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Buckwheat Soba Noodles with Steamed Veggies

This summer, on a Michigan lake trip with the gals, I made this recipe. My pal Maya has been encouraging me to post it since then, so this one is for her, and of course YU. I have to give more credit where credit is due, however. This recipe is inspired by the amazing Heidi Swanson’s book Super Natural Cooking. I remember reading her Otsu recipe when I first devoured her book (the photography is stunning) and some of the ingredients stuck in my mind. So when I was headed out the door to Michigan, I grabbed a handful of the ingredients that I remembered and tossed them in a bag to take with me. I wanted to come up with my own version, so I left the book untouched at home. So Heidi, “thanks a bunch.” This recipe is a protein-rich and gluten-free weekly staple in my kitchen since it is super easy to make and deeelicious.

I tend to make enough for a few days so I can pack some up for work the next day. It is also tasty cold or room temp.

raw, vegan, plant-based
Makes: approx. 4 servings | Preparation Time: 30mins

 

Tools:
Blender
Steamer or a double boiler with steamer
Large Pot
Chef‘s Knife

Ingredients:
Try to buy everything organic. Here’s why.
1 8 oz. package Buckwheat Soba (be sure to look for 100% buckwheat/gluten-free and wheat-free if you have a sensitivity)

Veggies:
You can always add more, less or different veggies to this recipe. I like:
Fresh mung bean sprouts (make your own)
1 cup organic broccoli florets
1/2-1 cup organic zucchini, sliced into 2-3″ lengths
1/2-1 cup organic yellow squash, sliced into 2-3″ lengths
1/4-1/2 cup organic carrot, shredded

For sauce:
1 tsp organic Mirin (optional)
1/4 cup unrefined, organic, toasted sesame oil
1/4 cup Nama Shoyu
3 tbsp organic raw, wild-harvested honey
1 small handful fresh, organic cilantro leaves
1/2 tsp organic lime zest
1 tbsp fresh, organic lime juice
1/4 tsp organic ginger, minced
1/8 tsp cayenne pepper or Sriracha hot chili sauce
1/4 tsp pink Himalayan or Celtic sea salt

Garnish:
Organic black gomasio (optional)
2-3 tbsp sesame seeds
Chopped fresh, organic cilantro leaves

Let’s Get Started:
In an oven preheated to 350°F, toast your sesame seeds for about 5-7 minutes. The flavor of toasted sesame seeds is like nothing else, so while you can skip this step if you are in a hurry, I recommend that you make time for it.

Set up your steamer and start a large pot full of water and bring to a boil, while you…

…wash and slice up your veggies and place them in a steamer. Chop up the cilantro that you will use for garnish and set aside.

Steam your veggies for about 10 minutes. Don’t over steam them, you want them slightly soft, yet firm (with snap), and definitely vibrant in color. I add carrots to the mix towards the tail end for a 2-3 minute steam—I like ’em next to raw.

Wash and dry your sprouts and set aside.

Prepare zest, lime juice and other sauce ingredients…

…and toss into the blender and mix until thoroughly blended. If you like spicy sauce, add more heat either with extra cayenne and/or Sriracha.

When your large pot full of water is boiling…

…place in the buckwheat noodles and prepare according to instructions on the package. If you’d like, you can add a splash of olive oil to the water.

Rinse noodles well and toss with sauce and steamed veggies. Garnish with toasted sesame seeds, fresh cilantro and gomasio. Enjoy!

If you are saving some for lunch the next day, only pour sauce on the amount of veg and noodles that you will be eating now. Keep sauce, garnish, noodles and veggies in separate glass containers in the fridge and toss together when you are ready to eat—unless you like soggy.

raw, vegan, plant-based

SUBSTITUTIONS & TIPS
1. Add some crunch with raw or toasted cashews.
2. Try this recipe with orange juice instead of, or in addition to, lime.
3. Use maple syrup instead of honey.
4. You can warm up your dish by tossing in a hot wok or pan.
5. Try adding 1 tbsp organic miso to the sauce.
6. Sprinkle some dulse flakes or hemp seeds into the noodles for extra nutritional punch.
7. Try adding cooling diced cucumber or wilted kale or chard to the noodles.
8. Try this sauce on a dark, wild rice or any noodles of your choice. It’s all about the sauce!
9. Share any findings or discoveries with us!

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Do you like this recipe?
Be a doll and Tweet about it, Pin it and/or share it on Facebook
(I bet some folks out there in the world will be thankful you did).
Sharing rules and I sure do appreciate it.

I Almond-Heart YU


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  1. So simple and delish! I just wish 100% Buckwheat soba weren’t $9 per pound. :( I can’t bring myself to spend that much on noodles!

    • I hear you Mandi, but for what it is worth, you do get 3-4 servings out of one $9 pack. Which ends up being about $3-2.25 per serving. I tend to keep a pack or two in the cabinet and use some of the noodles each time I whip up this recipe instead of all at once. Once you purchase many of the sauce ingredients, you have them for dozens of uses and the fresh veggies are inexpensive. It all works out in the end. Also, try finding the buckwheat noodles at an Asian grocery store. I pick mine up at Whole Foods and they are $5.99.

      Let me know if you find anything less expensive. We can share it with all the folks who may be sharing your sentiments. Also stay tuned for a homemade soba noodle recipe coming soon!

  2. I am such a fan of soba noodles, but thought they were out of the question because I’m allergic to gluten…I’m going to keep my eyes peeled for gluten-free soba noodles!

    I love asian cooking! Everything looks so fresh and yummy. Nice pics too! :)

  3. Soba noodles are super versatile and tasty. Have you tried green tea soba? Delish as well! Beautiful recipe!

  4. We made it for two days in a row. The 3rd day, my husband asked “Do we still have that tasty noodles?”. It’s really yummy!

    Wondering whether there are 100% buckwheat noodles? I found only mixture between buckwheat and wheat!

    • Nui~
      How fun…those noodles seem to be a big favorite with many people! You can find 100% Buckwheat noodles. Eden Foods makes 100% Gluten-Free Buckwheat noodles. I pick them up in the Asian Foods aisle at Whole Foods, but you can find them online here.

  5. Gwen

    This is a great recipe! We all really enjoyed dinner and this will be a regular for our family. Thank you very much!

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