Buckwheat noodles, “Soba” in Japanese, are fast and easy to prepare. They make a perfect base for Asian flavors and are filling and nutritious enough to create a meal simply by adding some veggies and spices.
Buckwheat, despite the confusing name, is actually a fruit, not a grain, and has nothing to do with wheat. The noodles have much more protein than other types of pasta. Typically they are sold in bundled portions. 1/2 bundle (60g) is about 200 calories and contains 10 g of protein.
The above pictured dish is something I cook when I’m in a hurry. It keeps well, so I’ll usually make several portions and pack up the leftovers for later in the week. I used to really love Lo Mein from Chinese restaurants, but it is so greasy I don’t like to order it anymore. This dish satisfies my Asian noodle craving without leaving me feeling bloated and full of MSG. It’s extremely easy to make:
1. Boil water
2. Chop broccoli
3. Add noodles and broccoli to water, boil for 5 minutes. Drain and rinse.
4. Heat toasted sesame oil over medium heat (peanut oil is a good substitute, olive oil can also be used but won’t add the same flavor)
5. Saute veggies- onions, mushrooms, sliced garlic, sun-dried tomatoes, hot peppers or whatever else you like.
6. Toss noodles, broccoli, and sauteed veggies in a large bowl.
7. Season with soy sauce, lemon juice, and a little bit more sesame oil.
8. Garnish with sesame seeds and fresh cilantro.
Tip: chopsticks are a great way to slow down and enjoy your food. I find that eating with chopsticks makes my meals last longer and feel more satisfying.
To read more about Buckwheat and it’s many health benefits, check out this page.