Traditional
Japanese soba noodles can be made of wheat or buckwheat, a fruit seed related
to rhubarb that’s loaded with manganese and the antioxidants quercetin and
kaempferol. Because the seed is also gluten free, buckwheat noodles are a good
choice for those with gluten sensitivities.
Ingredients
:
- 2 tablespoons neutral-tasting oil, such as canola or safflower
- 12 ounces shiitake mushrooms, stems removed, caps cleaned and thinly sliced
- 4 scallions, trimmed, white and green parts separated and thinly sliced
- 1 garlic clove, minced
- 1 tablespoon minced peeled fresh ginger
- Coarse salt
- 4 cups homemade or reduced-sodium store-bought chicken or vegetable broth
- 3 cups water
- 4 ounces soba noodles (preferably 100 percent buckwheat)
- 1 bunch flat-leaf spinach, trimmed, washed well, and drained, and torn into bite-size pieces
- 2 tablespoons fresh lime juice (from 1 to 2 limes)
- 1 tablespoon low-sodium tamari soy sauce
Method :
- In a large saucepan, heat oil over medium. Add mushrooms, scallion whites, garlic, ginger, and ¼ teaspoon salt. Cook, stirring occasionally, until mushrooms are tender, about 6 minutes.
- Add broth and the water; bring to a boil. Add soba; reduce heat to a simmer, and cook 5 minutes. Add spinach; cook just until wilted, about 1 minute. Add lime juice and tamari. Serve immediately, garnished with scallion greens.
per
serving: 249
calories; 1 g saturated fat; 7.2 g unsaturated fat; 0 mg cholesterol; 34.6 g
carbohydrates; 14.3 g protein; 647 mg sodium; 3.2 g fiber
Tags:
Soups