Soba Noodles with Mushroom, Spinach and Tofu

Soba Noodles with Mushroom, Spinach and Tofu

Instead of high-sodium packaged ramen for lunch, try healthy soba— buckwheat noodles—with a protein-packed vegetarian sauté. Because mushrooms tend to soak up so much oil, they are “sweated” in a covered pan so that they soften in their own juices. While tofu is the traditional protein in this Japanese dish, you can substitute leftover cubed chicken or turkey for the tofu, and peas for the edamame, if you like.  Recipe courtesy of CanolaInfo.

Servings
6 people
  • Ingredients
    • 2 Tbsp canola oil (30 mL)
    • 1 shallot, minced
    • 1 carrot, finely diced
    • 2 cloves garlic, minced
    • 1 1/2 Tbsp minced fresh ginger (20 mL)
    • 8 oz white or brown mushrooms, sliced (250 g)
    • 1 cup frozen, thawed edamame (250 mL)
    • 1 1/2 cups low-sodium chicken broth or vegetable broth (375 mL)
    • 2 Tbsp reduced-sodium soy sauce (30 mL)
    • 1 tsp grated lemon zest (5 mL)
    • 4 oz spinach leaves, chopped (125 g)
    • 4 oz firm tofu, cut into 1/2-inch dice (125 g)
    • 1/4 tsp freshly ground pepper (1 mL)
    • 6 oz soba noodles (170 g)
  • Directions
    • 
1. Bring a 5- to 6-quart pot of water to a boil.
    • 2. In a 10- to 12-inch sauté pan, warm canola oil over medium-high heat. Add shallot, carrot, garlic, and ginger and sauté for 1 minute. Stir in mushrooms, reduce heat to low, and cover pan; sweat mushrooms until soft, about 4 minutes. Uncover pan and increase heat to medium-high again. Stir in edamame and sauté until heated through, about 2 minutes. Stir together broth, soy sauce, and lemon zest and pour into pan. Bring to a boil.
    • 3. Stir in spinach a handful at a time, stirring after each addition until wilted. Stir in tofu, then turn off heat under pan. Season to taste with pepper.
    • 4. Drop soba noodles into boiling water; cook until al dente, about 5 minutes. Drain in a colander and rinse with cool water to remove excess starch. Add noodles to sauté pan and turn on heat to medium-high. With tongs, toss noodles with vegetable mixture just until heated through, then divide among shallow pasta bowls and serve.

Nutritional Analysis

Serving Size
1 cup (250 mL)
Servings
1
Calories
200
Total Fat
7 g
Saturated Fat
0 g
Cholesterol
0 g
Sodium
360 mg
Carbohydrates
27 g
Fiber
4 g
Sugars
4 g
Protein
10 g
Potassium
240 mg