Soba Noodle Bowl
Buddha or macro bowl is a nutritious meal that combines essential macro & micro nutrients -Carbs, proteins, fats, vitamins, minerals & antioxidants- essential for a healthy body and disease prevention. These bowls are a combination of grains or starches, proteins, vegetables and a delicious sauce to bring all the flavors together. This is an Asian inspired bowl which uses soba noodles, tofu or edamame, colorful vegetables & flavorful Thai peanut sauce. Soba, means buckwheat in Japanese-are noodles are made from buckwheat & wheat flour. They are also available in gluten-free version which replaces wheat flour with brown rice flour. Buckwheat is a gluten-free grain which is high in protein and fiber. Soba noodles have a nutty & earthy flavor and cook very quickly in about 5-7 mins. This is a very simple and easy recipe which requires less then 10 mins of cooking time and the result is a super healthy, flavorful & colorful bowl!
To make carrot ribbons: Trim both the ends of a peeled carrot. Use a vegetable peeler to carefully slice the vegetable lengthways into long, thin ribbons. You'll get beautiful, long ribbons of carrots.
Ingredients Servings 4 Time 25-30 mins
Gluten-free soba/buckwheat Noodles- 1 lb from 1 pack
1 carrot ribbons or julienned
1 red bell pepper- diced
English cucumber - diced
Broccoli florets - 2 cups
Edamame- 1 cup frozen thaw
1 mango- diced
2-3 scallions- cut on bias
1/4th cup cilantro leaves
Toasted cashews – 1/4th cup
Sesame seeds – 2-3 tsp
Optional – high protein tofu cubes, diced avocado, mushrooms, red or green cabbage shredded
Thai Peanut Sauce
Peanut butter -creamy or chunky 1/4th cup
Fresh lime juice – 2-3 tbsp
Soy sauce – 1 tbsp
Ginger – 1 tsp minced
Maple syrup- 2 tbsp
Sriracha – 2-3 tbs
Sesame oil – 1 tbsp
Water – 1/4th cup
Prepare the soba noodles according to the directions on the package. In a pot of boiling water, add the noodles, cook for 5-7 mins, drain & rinse in cold water. Transfer to a large mixing bowl and add 1-2 tsp of oil to prevent the noodles from sticking.
Pan fry tofu : Drain and pat dry a block of high protein or super firm tofu using few kitchen towels. Cut in 1/2" cubes. Heat 1 tbsp oil in a large sauce pan and arrange the tofu cubes in a single layer. Add salt and pepper and mix. Cook the tofu it's brown & crisp.
For the sauce: In a small mixing bowl or a food processor start with mixing peanut butter & water. Add rest of the sauce ingredients, mix and adjust seasonings if needed.
Mix the noddles & vegetables: Toss all the ingredients to the mixing bowl with the noodles except nuts, scallions & sesame seeds.
Assemble: Divide into four serving bowls, top with sesame seeds, scallions & drizzle the peanut sauce. Toss until well combined & enjoy a bowl of deliciousness!