Hearty Greens over Soba Noodles.
- 1 (8‑ounce) package soba noodles
- 1 tablespoon sesame oil
- 2 tablespoons extra-virgin coconut oil
- 1‑inch piece fresh ginger, peeled and grated
- sea salt to taste
- 1 tablespoon mustard seeds
- 1 tablespoon cumin seeds
- 3 large rainbow chard leaves, stemmed and chopped
- 2 large mustard green leaves, stemmed and chopped
- 1 large bunch kale, stemmed and chopped
- 1 cup sugar snap peas, finely sliced
- ¼ cup chopped fresh cilantro
- 1 teaspoon white sesame seeds
- Heat a large pot of unsalted water over high heat.
- When it boils, reduce the heat to medium and wait until the water is at a brisk simmer.
- Add the soba noodles to the pot and stir gently so they do not stick.
- Cook the noodles until just past al dente, 6–8 minutes.
- Drain the noodles and run cold water over them for 3–4 minutes to cool them down.
- Drain any excess water and transfer the noodles to a bowl.
- Toss the noodles with the sesame oil to prevent sticking.
- Heat the coconut oil in a medium cast-iron pan over medium heat.
- After a minute add the ginger, salt, mustard seeds, and cumin seeds.
- Stir-fry the spices until the mustard seeds are popping and toasted, about 2 minutes.
- Add the greens and toss them until coated in the ginger and spices.
- Cook the greens until wilted and tender, 3–4 minutes.
- Pour the contents of the pan over the soba noodles.
- Garnish the greens with the sugar snap peas, cilantro, and sesame seeds.
- Serve immediately.
- I love this recipe of Hearty Greens over Soba Noodles.
- The ingredients are easy to find as they are not out of the ordinary.
- However, the results of the combinations are definitely out of the ordinary and delicious.
- Nutrition info as per Dr. Mark Hyman
- Serving Size: 3/4 c.
- Calories: 157
- Sodium: 20 mg.
- Fat: 5 g.
- Saturated Fat: 3 g.
- Carbohydrates: 25 g.
- Fiber: 3 g.
- Protein: 4 g.
- Cholesterol: 0 mg.
The noodles are a Japanese pasta made from buckwheat that may help to lower blood pressure, cholesterol and reduce your risk of diabetes, In addition, they are rich in insoluble fiber.
Sesame seed and sesame oil contain the phytoestrogen lignan which is also known as Sesamol. This can help to prevent arteriosclerotic lesions. Additionally, it is an antioxidant and anti-inflammatory. This may also help to combat depression.
Coconut Oil is an additional powerhouse in this soba noodles recipe. It offers heart-healthy benefits such as restoring normal thyroid function and increasing good HDL cholesterol. This occurs due to the saturated fat in Coconut Oil called Lauric Acid.
Ginger, mustard, cumin and cilantro offer benefits such as antibacterial, anti-inflammatory and antifungal properties along with cleansing benefits.
The mix of vegetables in this #vegan and #glutenfree #recipe are a nutritional powerhouse. Click To Tweet
Kale offers anti-inflammatory benefits, detoxification and can help strengthen the immune system. Rainbow Chard offers Vitamin K, A, C, Magnesium, Iron, and Potassium. The Mustard Greens also come in strong on the vitamins and flavonoid antioxidants. The Sugar Snap Peas round out this meal nicely with Folate which also serves to improve heart health.
Dr. Hyman has put a great deal of time and effort into creating this heart-healthy cookbook and I, wholeheartedly, recommend it.
What do you think? Will you make this recipe?
original publication date November 5, 2017