Protein-Packed Vegetarian Soba Noodles

In this video, Chef Tori Ritchie shows you how to saute buckwheat soba noodles with a protein-packed vegetarian sauce that includes tofu, edamame, mushrooms, spinach and carrots. Aromatics such as garlic, shallots, ginger and lemon zest are also added for flavor.

Soba noodles are a staple in Japanese cuisine because they contain a vitamin B compound that can lower blood pressure and cholesterol.

Ingredients

2 Tbsp canola oil 30 mL

1 shallot, minced 1

1 carrot, finely diced 1

2 cloves garlic, minced 2

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

Soba Noodles with Tofu Recipe

Can’t wait to eat this soba dish? Click here for the written directions at canolainfo.org.

Yield: Serves four to six

Nutrition: Calories 240 Total Fat 12 g Saturated Fat 1 g Cholesterol 0 mg Sodium 360 mg Carbohydrates 22 g Fiber 4 g Protein 15 g

Excellent Source of: Protein, Typtophan, Manganese, Iron, Omega 3 Fatty Acids, Selenium, Copper, Phosphorus, Calcium, Magnesium, Vitamin A,

Love Soba? Try our other Healthy Recipe: