Every week our friends at the Natural Gourmet Institute in New York City develop a new healthy recipe exclusively for our readers. This Asian-inspired dish was created for Piya Majumdar from Jersey City, New Jersey. Piya wrote to us asking for a high-fiber vegan or vegetarian meal idea that contains vegetables, plant-based protein, and Asian flavors.
The following recipe for soba noodles is an excellent source of fiber (9 grams) and also vegetarian protein (18 grams!). Using sesame oil, garlic, and ginger in place of a more traditional soy sauce or tamari cuts down on sodium and allows the flavors of the bok choy, peppers, and carrot to really shine through.
Try out this recipe and share a photo of the result on Twitter or Instagram @LiveSonima with the hashtag #SonimaEats. You can submit your own request here for a chance to receive a personalized recipe tailored to your favorite flavors and unique lifestyle and dietary needs.
- 1 teaspoon salt
- 1 pound soba noodles
- 2 tablespoons canola oil
- 1 medium carrot, finely grated
- 1 red bell pepper, thinly sliced
- 1 bag frozen edamame, thawed
- 1-inch piece ginger, minced
- 2 medium garlic cloves, minced
- 2 bulbs baby bok choy, cut into 1-inch pieces
- 1 bunch scallions, cut into ½-inch pieces
- 2 teaspoons toasted sesame oil
- 1/4 cup black sesame seeds
Bring a large pot of water to a boil and add sea salt. Cook soba noodles until al dente, 7-8 minutes.
While soba cooks, heat 2 tablespoons canola oil in a large skillet over medium heat. Add carrot and red pepper, and cook until tender, 6-8 minutes.
Add edamame, ginger and garlic, and sauté for 2 more minutes.
Add bok choy, scallions and sesame oil, and cook for 2 more minutes.
Drain and rinse soba under cold water; add to skillet. Toss with vegetables.
Sprinkle with the sesame seeds and serve.
- Total Fat
- Saturated Fat
- Dietary Fiber