Mixed Vegetables with Soba Noodles in Sesame Sauce

Buckwheat noodles, known as soba noodles, are a delicious gluten free pasta.  Buckwheat has a hearty flavor and is traditionally used in Japanese cuisine.  It is an excellent source of complex carbohydrates, the preferred source of energy for your cells. Buckwheat is high in dietary fiber which is important for keeping your digestive system healthy.  Fiber also helps reduce your blood sugar and blood cholesterol levels. Buckwheat is a rich food source of 13 essential vitamins and minerals, making it a truly nutrient-rich food choice.

Many buckwheat noodles are made with wheat flour so check the label to make sure you get 100% buckwheat.

2 servings

4 oz soba noodles
1 ¼ cup soba water (saved from cooking the soba noodles)
2 Tb sesame oil (organic cold pressed, Spectrum is a good brand)
2 cups cauliflower cut into florets
1 cup carrots cut into half moons*
1 ½ cup zucchini cut into half moons*
1 ½ cups cabbage sliced
3 cloves garlic
2 Tb minced fresh ginger
1 Tb soy sauce
1 ½ tsp dark sesame oil
2 Tb miso (barley, chick pea or yellow)
2 Tb Tahini

  • Put up a medium pot of water to boil for the soba. Prepare the vegetables.
  • Add soba noodles to the boiling water and boil for 6 minutes.  The package may say 8 minutes but you want them to be al dente. They will cook a little more with the vegetables.
  • Drain the noodles reserving 1 ¼ cups of the liquid. Rinse the noodles in cold water to stop the cooking.
  • Heat a large sauté pan, and the coconut oil.  Add cauliflower and carrots.
  • Sauté 3 minutes on medium heat so the cauliflower begins to brown.
  • Add zucchini sauté 2 minutes.
  • Add cabbage, garlic and ginger.  Sauté 2 minutes to soften.
  • Add 1 cup of soba water.  Simmer until crisp tender 3-4 minutes
  • Season with soy sauce and sesame oil.
  • Put miso into a little bowl.  Add remaining ¼ cup of the soba water to dissolve the miso.
  • Add tahini to the miso liquid, stir to combine
  • Add soba noodles to the pan.  Mix to distribute evenly.
  • Pour the miso/tahini mix over the vegetables.  Remove from the heat.
  • Mix to coat everything evenly.
  • Serve immediately.  If you let this sit it may get a little thick.  It is best served right away.

*To make half moons, slice the carrot or zucchini into rounds on the diagonal.  Then stack a few of the circles and cut them in half. This will give you half moons.  If the vegetable is very large you can cut the circles thirds.


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