Source: CanolaInfo Test Kitchen | Category: Diabetes-Friendly, Entrees, Heart-Smart, Sauté/Stir-Frying

Soba Noodles with Mushroom, Spinach & Tofu

Instead of high-sodium packaged ramen for lunch, try healthy soba— buckwheat noodles—with a protein-packed vegetarian sauté. Because mushrooms tend to soak up so much oil, they are “sweated” in a covered pan so that they soften in their own juices. While tofu is the traditional protein in this Japanese dish, you can substitute leftover cubed chicken or turkey for the tofu, and peas for the edamame, if you like.

Soba Noodles with Mushroom, Spinach & Tofu

Ingredients

  • 2 Tbsp canola oil 30 mL
  • 1 shallot, minced
  • 1 carrot, finely diced
  • 2 cloves garlic, minced
  • 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

Instructions

  • 
1. Bring a 5- to 6-quart pot of water to a boil.
  • 2. In a 10- to 12-inch sauté pan, warm canola oil over medium-high heat. Add shallot, carrot, garlic, and ginger and sauté for 1 minute. Stir in mushrooms, reduce heat to low, and cover pan; sweat mushrooms until soft, about 4 minutes. Uncover pan and increase heat to medium-high again. Stir in edamame and sauté until heated through, about 2 minutes. Stir together broth, soy sauce, and lemon zest and pour into pan. Bring to a boil.
  • 3. Stir in spinach a handful at a time, stirring after each addition until wilted. Stir in tofu, then turn off heat under pan. Season to taste with pepper.
  • 4. Drop soba noodles into boiling water; cook until al dente, about 5 minutes. Drain in a colander and rinse with cool water to remove excess starch. Add noodles to sauté pan and turn on heat to medium-high. With tongs, toss noodles with vegetable mixture just until heated through, then divide among shallow pasta bowls and serve.

Yield

6 servings

serving size

1 cup (250 mL)

nutritional analysis

Per Serving

Calories200
Total Fat7 g
Saturated Fat0 g
Cholesterol0 mg
Carbohydrates27 g
Fiber4 g
Sugars4 g
Protein10 g
Sodium360 mg
Potassium240 mg