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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
- Follow the soba recipe, reserving 1 cup of noodle broth and set aside.
- In a small bowl, mix together the soy sauce, rice wine vinegar mixture, lime, and sugar. Set aside. Make sure to have all the vegetables prepared before stir-frying.
- 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.
- Add in the mushrooms, edamame, and ¼ cup of noodle broth. Cook until the broth is mostly absorbed and the mushrooms shrink.
- 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 vinegar, mixed with 1 teaspoon sugar
- 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
315 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.
