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Healthy Recipes

Looking for a perfect recipe for tonight’s dinner, or need something healthy and delicious to take to a friend’s house for a party? Crafted by our award-winning chefs, and built on the nutritional foundation developed by Dr. Cederquist, these recipes are exactly what you’re looking for!

Sesame Soba Noodles with Edamame

Oh do we have a delicious recipe you will be soba-sessed with! Discover what makes this sesame soba noodle recipe so unique, fresh, and craveable!

Sesame Soba Noodles with Edamame


Wanting to shake up your side dish repertoire? Do we have a recipe you will be soba-sessed with!

Soba noodles are cooked to perfection and garnished with fresh edamame, scallions, and sesame seeds. The noodles are then topped with a sweet chili soy sauce that offers the perfect amount of sweet and heat.

To make the recipe even more appealing, it is simple to prepare and highly versatile to harness so many delicious flavors.

Sesame Soba Noodles with Edamame

Yield: About 6 servings

Nutrition per serving: 259 calories, 5 g fat, 12 g protein, 40 g net carb

Sesame Soba Noodles & Edamame:

• 6 ounces buckwheat soba noodles
• 2 cups shelled edamame, cooked
• 1 Tbsp sesame oil
• Sea salt and black pepper to taste
• 1 Tbsp sesame seeds
• Fresh scallions, chopped

Sweet Chili Soy Sauce:

• 6 Tbsp honey
• 6 Tbsp soy sauce
• 1 Tbsp rice vinegar
• 1 garlic clove, minced
• 1/2 tsp red pepper flakes, or more or less per heat preference

Instructions:

1. Bring a large pot of water to a boil. Add the soba, give a gentle stir, and cook until al dente or about 5 minutes. Drain in a colander then rinse with cold water. You can likewise cook the noodles according to package.

2. For the sauce, combine honey, soy sauce, vinegar, garlic, and red pepper flakes in a medium bowl.

3. Add soba noodles, edamame, and sesame oil and toss to combine. Add salt and pepper to taste. Garnish with sesame seeds and scallions.

Are Soba Noodles Gluten-Free?

When prepared with 100 percent buckwheat flour, soba noodles are a viable gluten-free option. However, verify if the product is guaranteed gluten-free, as the flour may become cross-contaminated during processing.

As a whole, the dish is considered to be a healthy, gluten-free dish for all to enjoy. Just be cautious of other added ingredients, as sauces and vinegars can be hidden sources of gluten.

When in doubt, avoid an ingredient if truly requiring a strict gluten-free diet.

How to Make a Soba Noodle Bowl

This soba noodle recipe is a great side dish, though it can likewise stand as a balanced meal. Use these five steps to quickly prepare a nutritious and delicious soba noodle bowl.

1. Complement with a Lean Protein

The edamame is a great plant-based protein source as is. However, adding more protein can round out the dish and make it even more satiating. Protein sources to consider include:

• Shrimp
• Seabass
• Chicken
• Sirloin
• Crab
• Tofu
• Tempeh
• Chickpeas

2. Bulk with Favorite Veggies

Prepared with soba noodles, the Asian noodle dish is fairly carb-heavy. But bulking with veggies can add volume and nutrients without amplifying overall calories.

The following veggies pair perfectly with the soba noodles, edamame, and a lean protein source:

• Shredded carrots
• Chopped red bell peppers
• Roasted Brussels sprouts
• Steamed broccoli
• Sliced cucumbers
• Shredded cabbage
• Chopped mushrooms
• Roasted asparagus
• Steamed cauliflower
• Sliced red radishes

3. Add Garnishes to Elevate Flavor

Elevate flavor with garnishes and toppings, including fresh herbs and seasonings. Some tasty choices may include:

• Red pepper flakes
• Parsley
• Cilantro
• Lime juice
• Ginger
• Green onion
• Chopped peanuts

4. Experiment with Sauce Ingredients

Thai and Asian-inspired dishes offer so much flavor, so why not experiment with them?

Another sauce recipe to get you inspired includes this delicious Thai peanut sauce. Here is how to simply do it:

1. Mix together ¼ cup peanut butter, 1 Tbsp soy sauce, and 2 tsp maple syrup.
2. Dilute with warm water, adding in 1 Tbsp at a time, until desired consistency is reached.

You can likewise really make the sauce your own by adding in other ingredients. For instance, flavor with tahini, red pepper flakes, hot sauce, rice vinegar, or garlic.

5. Put It Together & Enjoy!

And the best part… Put all those favorite ingredients together and enjoy one nutritious and delicious soba noodle bowl!

Sydney Lappe's Photo
Written By Sydney Lappe, MS, RDN. Published on February 18, 2020. Updated on June 06, 2020.

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