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October 22, 2019

Edamame Soba Noodle Broth Bowl


Edamame Soba Noodle Broth Bowl

Bowls have recently become very popular and are now a major food trend. What makes the bowl so attractive is the endless amount of possibilities available to the builder. This specific bowl we’ve shared is also plant based. Learn how to build a nutritionally balanced, plant based bowl to not only nourish your body but excite your taste buds as well. If you’re interested in learning more about plant based eating, read our blog on An Intro to Plant Based Diets.

Nutrition Spotlight

Soba noodles are a great plant based protein source. The nutritional benefits of soba noodles are similar to whole wheat spaghetti. The main ingredient, buckwheat, has been shown to improve heart health and blood sugar.

Onions are great flavoring agents. Onions will take on the flavor of any spice, herb, or oil used in cooking. High in vitamin C, onions are a good source of dietary fiber, and folic acid. They also are low in sodium and contain no fat.

Edamame is a great source of fiber and protein- only 1/2 cup of shelled edamame provides you with 9 grams fiber and 11 grams protein!

Bell peppers are also a great source of Vitamin K, which is important for the healthy blood clotting which allows us to heal quickly and resist infection.

Key Techniques & Helpful Hints

  1. Soba is Japanese for Buckwheat. This grain itself is gluten free, however, many companies use wheat flour in the soba noodle making process. Be sure to check out the ingredient listing on the packaging if you need a gluten free version.
  2. Bowls are a great way to use up produce or leftovers at the end of the week. Leftover roasted chicken or turkey? Top your bowl with it! Leftover roasted vegetables or greens? Add them to the bowl in place of some of the vegetables in this recipe.
  3. If you are looking for a complete plant based approach, simply omit the egg and replace with a plant protein source such as tempeh, tofu, or chickpeas.
  4. Waste not moment! Instead of using purchased vegetable stock, try making your own! Using up vegetable scraps and leftover herbs to create a vegetable stock is great way to reduce food waste.
  5. Regular Soy Sauce (look for the red cap), contains 920 mg of Sodium in 1 Tablespoon! Light soy sauce (look for the green cap), contains 575 mg of Sodium in 1 Tablespoon! That’s a difference of 345 mg! By switching to light soy sauce, you will decrease your overall sodium intake without compromising the wonderful flavor of soy sauce!
  6. Now that you have the basis of what makes a great broth bowl! Get creative and come up with your own flavor combinations. Use the seasonal ingredients as your inspirations.
  • Fall / Winter – Sweet Potato, Butternut Squash, Kale, Broccoli, Cauliflower
  • Spring / Summer – Zucchini / Summer Squash, Asparagus, Radishes, Peas

Recipe

8 servings, 282 Calories

For the Fortified Vegetable Broth:

  • 1 teaspoon sesame oil
  • 1 teaspoon minced garlic
  • 1/2 tablespoon grated ginger root
  • 8 cups low sodium vegetable stock
  • 2 tablespoons fresh lime juice
  • 1 teaspoon sambal oelek chili paste
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon light brown sugar
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup low sodium soy sauce

For the Vegetables:

  • 1 tablespoon sesame oil
  • 1 cup sliced Vidalia onions
  • 1 cup julienned red bell pepper
  • 1 cup sliced crimini mushrooms
  • 1 tablespoon minced fresh garlic

For the Bowl:

  • 4 cup cooked soba noodles
  • 2 cups baby spinach
  • 2 cups chopped Napa cabbage
  • 1/2 cup shredded carrots
  • 2 cups frozen shelled edamame (thawed)
  • 8 hard cooked eggs, cut in half
  • 2 tablespoons chopped green onions
  • 1 tablespoon toasted sesame seeds

Directions

  1. For the Fortified Vegetable Broth: In a medium soup pot, heat the sesame oil over medium heat. Add the garlic and ginger to the oil and sauté for 2 minutes. Add remaining ingredients and simmer for 15 minutes.  Hold hot to create bowls.
  2. For the Vegetables: In a medium sauté pan, add sesame oil.  Add the onions and red bell pepper and sauté to soften about 2 minutes.  Add the mushroom and garlic and cook for 2 minutes cook until fragrant. Hot hold to create bowls.
  3. To assemble each bowl: Start by placing 1/2 cup of cooked soba noodles into the bottom of the bowl. Top with 3 oz. of the cooked vegetable mixture. Continue building with the remaining ingredients; 1/4 cup of each baby spinach and Chinese cabbage, 1 tablespoon of shredded carrot, 1/4 cup thawed edamame, and 2 hard cooked egg halves (1 whole egg). Ladle 8 oz. of broth over the noodles and vegetables. To finish, garnish each bowl with chopped green onions and toasted sesame seeds.

Save it for later! Download the Edamame Soba Noodle Broth Bowl

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Categories: Food
Written By:

Morrison Healthcare

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