Soba & Edamame Bowl
Recipes · Lunch · Recipe, Typed Supps
Cold buckwheat noodles that are better on the second day than the first.
Allergens and patterns
Contains sesame, soya. Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher.
Ingredients
- 2 bundles dry (370g cooked) Soba Noodles — Buckwheat is not wheat — it brings rutin and a complete-ish amino acid profile, and gives the bowl more protein than a wheat noodle would.
- 1 cup, shelled (100g) Edamame — The protein anchor. Young soybeans are one of very few plant foods with all nine essential amino acids in useful amounts.
- 1 large, julienned (80g) Carrots — Raw and cut fine, they stay crunchy in the dressing all week, and bring the beta-carotene.
- 2, sliced (20g) Scallions — Sharpness through a bowl that is otherwise sweet and nutty.
- 1 tbsp, toasted (10g) Sesame Seeds — Calcium and copper, and the toasted smell that makes the bowl smell finished.
- 1 1/2 tsp (8g) Sesame Oil — Used as a finishing oil rather than a cooking one — heat destroys most of what you bought it for.
- 1 tbsp (15g) Soy Sauce — The salt in the dish. It is most of the sodium too, so measure rather than pour.
Nutrition per serving
- Calories: 352 kcal
- Protein: 14.7g
- Carbohydrate: 48.5g
- of which sugars: 4.8g
- Fat: 10.2g
- of which saturated: 1.4g
- Fibre: 7.8g
- Sodium: 765.2mg
Method
- Boil the soba for the time on the packet — usually 4-5 minutes — then rinse under cold water until completely cool.
- Boil or steam the edamame for 3 minutes if they are frozen.
- Whisk the soy sauce and sesame oil together.
- Toss everything through the dressing and finish with the scallions and sesame seeds.
Nutrients it supplies
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