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This week we’re all about veggie rich, delicious ways to get more fiber into our diets! Soba noodles with mushrooms and celery is a fast, delicious stir-fry, and because it is mostly vegetables, it is very nutritious & packed with fiber. For this recipe, once you have made the soba and cut your vegetables, your meal will be on the table in 10 minutes, a boon for both cancer patients and caregivers. In Japan, soba noodle cooking water is often sipped as a tonic. In this recipe we use its goodness to moisten the stir-fry instead of using extra oil. Give it a try.
Preparation
1. Follow the soba recipe, reserving 1 cup of noodle broth and set aside.
2. In a small bowl, mix together the soy sauce, rice wine, lime, and sugar. Set aside. Make sure to have all the vegetables prepared before stir-frying.
3. Heat oil in a large skillet or wok over high heat, immediately add in the celery. Cook until brown, about 3 minutes. Add in the garlic, ginger, and red pepper flakes. Cook for 2 minutes, taking care not to let the garlic burn.
4. Add in the mushrooms, edamame, and ¼ cup of noodle broth. Cook until the broth is mostly absorbed and the mushrooms shrink.
5. Stir in the noodles, scallions, and soy sauce mixture. Cook until the noodles are heated through and evenly coated with sauce. Add in noodle broth 1 tablespoon at a time if the noodles seem too dry. Serve immediately.
Ingredients:
- 8 ounces soba noodles (click here for recipe)
- ¼ cup soy sauce
- 2 tablespoons rice wine or sherry
- Juice from 1 lime
- ½ teaspoon sugar
- 2 tablespoons canola oil
- 1 cup celery, peeled and sliced thin
- 2 cloves garlic, smashed and thinly sliced lengthwise
- 1 inch piece fresh ginger, minced
- ¼ to ½ teaspoon crushed red pepper flakes
- 1 cup loosely packed sliced oyster or shiitake mushrooms
- ⅔ cup frozen shelled edamame
- 1 stalk scallion, thinly sliced
Nutritional Information
Calories
324 cals
Fat
9 g
Saturated Fat
1 g
Polyunsaturated Fat
3 g
Monounsaturated Fat
5 g
Carbohydrates
51 g
Sugar
2 g
Fiber
3 g
Protein
13 g
Sodium
1340 mg
*per serving
Ann's Tips and Tricks
When using soba noodles in stir-fries, it’s best to undercook them by one minute to help keep them from breaking up when tossed with the vegetables in the pan. Use the packet directions as a guide.
