Fresh soba noodles with two stalks of bok choy on the side

Stir-fried soba noodles with shiitakes, edamame, and bok choy

Japanese buckwheat noodles have a nutty flavor and are higher in protein and fiber than traditional pasta.

Fresh soba noodles with two stalks of bok choy on the side
Stir-fried soba noodles with shiitakes, edamame, and bok choy

Soba noodles are Japanese buckwheat noodles. Soba has a wonderful nutty flavor and can be used in both hot and cold dishes. Because soba noodles have fewer calories, more fiber and more protein than traditional pasta, they can be a smart substitute for white — or even whole-wheat — pasta.

This recipe uses lots of great Asian flavors and is a good introduction to soba noodles. And if you’re carb-conscious, feel free to scale back on the noodles and pile on more of the veggies!

Servings: 4

Prep time: 10 minutes

Ingredients

  • 1/2 cup chicken or vegetable stock
  • 1 tablespoon low-sodium soy sauce (more to taste)
  • 1 tablespoon rice wine
  • 1/2 teaspoon sugar
  • Salt to taste
  • 1 tablespoon minced garlic
  • 1 tablespoon minced ginger
  • 1/4 teaspoon red pepper flakes (optional)
  • 8 ounces soba noodles
  • 2 teaspoons sesame oil
  • 1 tablespoon olive oil
  • 6 ounces shiitake mushrooms, stemmed, caps sliced
  • 1/2 pound bok choy
  • 1/4 cup frozen edamame, shelled
  • 1 bunch scallions, thinly sliced, dark green parts separated

Directions

  1. Combine stock, soy sauce, rice wine, sugar and salt to taste in a small bowl. 
  2. Combine garlic, ginger and pepper flakes (if using) in another bowl. 
  3. Bring a large saucepan of water to a boil and cook soba noodles according to package instructions, usually 4 to 5 minutes. Once noodles are al dente, drain, rinse with cold water, then toss with 2 teaspoons sesame oil in a large bowl. Set aside. 
  4. Heat a large sauté pan over high heat. Swirl in olive oil and add garlic, ginger and pepper flakes. Stir-fry for no more than 10 seconds, then add mushrooms. 
  5. Stir-fry for 1 minute, then add bok choy, edamame and the light parts of the scallions. Stir-fry 2 minutes. 
  6. Add noodles and the stock mixture. Reduce heat to medium and stir-fry 1 to 2 minutes. 
  7. Add dark green part of the scallions, stir-fry another minute, until well combined, and serve.

    Nutrition information (per serving)

  • Calories: 300
  • Total fat: 7 g
  • Saturated fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 250 mg
  • Total carbohydrate: 51 g
  • Dietary fiber: 5 g
  • Total sugars: 5 g
  • Protein: 10 g