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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
Soba noodles

Soak up the Flavor of Soba Noodles


Soba noodles are a Japanese noodle made from buckwheat flour. They're found in many Asian dishes served either hot or cold. If you've ever passed up a recipe because you didn't know what soba noodles were or didn't know where to find them, you must try it again!

Soba noodles are found in Asian markets but may also be found in larger grocery stores in the Ethnic section. If you cannot find them, whole-wheat spaghetti is a good substitute. Buckwheat, which is a whole grain, gives soba noodles a strong nutty flavor, and it's a good alternative to traditional pasta. One cup cooked soba noodles has 113 calories and 24 grams carbohydrate, which is much less than the same amount of cooked enriched spaghetti noodles, which has 197 calories and 40 grams carbohydrate. Plus, soba noodles contain all eight essential amino acids, which is a tough feat for many ingredients. While buckwheat is gluten-free, many soba noodles also have some wheat flour in them, making them a non-gluten-free option. Check the ingredients label to be sure.

Soba is often served as a hot noodle soup. It pairs well with Asian flavors, such as soy sauce, ginger, and garlic. Add protein, such as chicken, shrimp, beef or tofu, and finish with a medley of vegetables, including cabbage, snow peas, carrots, and bok choy.

Thai Shrimp Soba Noodles (Printable PDF)

10 oz. dry soba noodles

½ cup creamy peanut butter

2 Tablespoons rice vinegar

1 Tablespoon toasted sesame oil

2 Tablespoons reduced-sodium soy sauce

2 Tablespoons honey

2 teaspoons finely grated fresh ginger

2 garlic cloves, minced

2 teaspoons olive oil

1 lb. peeled and deveined shrimp

2 cups thinly sliced purple cabbage

2 cups carrots, cut into matchsticks

⅓ cup green onions, sliced

Bring a large pot of water to boil; cook the noodles according to package directions. Drain and set aside. In a small bowl, whisk together dressing ingredients, including peanut butter, rice vinegar, sesame oil, soy sauce, honey, ginger and garlic. Set aside. Heat olive oil in large skillet. Add shrimp and sauté until they just turn pink, about 2 minutes. Add cabbage, carrots, green onions, dressing and drained noodles. May need to add a few tablespoons of water. Toss and heat until warm. Serve immediately to serve warm, or refrigerate and serve cold.

Yield: 8 servings

Nutrition Facts (per serving): 330 calories, 12 grams fat, 730 milligrams sodium, 37 grams carbohydrate, 4 grams fiber, 17 grams protein



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