Hearty Greens over Soba Noodles Recipe

Hearty Greens over Soba Noodles Recipe is easy, healthy and delicious. Plus it is naturally gluten free (vegan too).

Hearty Greens over Soba Noodles.

Soba Noodles are #glutenfree and high in protein." username="askdrho"] The noodles are a Japanese pasta noodle 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.
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Hearty Greens over Soba Noodles Recipe is easy, healthy and delicious. Plus it is naturally gluten free (vegan too).

This Vegan Hearty Greens over Soba Noodles Recipe Is Delicious

  • Author: Dr. Elise Ho
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 5 servings 1x

Scale

Ingredients

  •  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

Instructions

  1. Heat a large pot of unsalted water over high heat.
  2. When it boils, reduce the heat to medium and wait until the water is at a brisk simmer.
  3.  Add the soba noodles to the pot and stir gently so they do not stick. 
  4. Cook the noodles until just past al dente, 6–8 minutes. 
  5. Drain the noodles and run cold water over them for 3–4 minutes to cool them down. 
  6. Drain any excess water and transfer the noodles to a bowl. 
  7. Toss the noodles with the sesame oil to prevent sticking. 
  8. Heat the coconut oil in a medium cast-iron pan over medium heat.
  9. After a minute add the ginger, salt, mustard seeds, and cumin seeds.
  10. Stir-fry the spices until the mustard seeds are popping and toasted, about 2 minutes.
  11. Add the greens and toss them until coated in the ginger and spices.
  12. Cook the greens until wilted and tender, 3–4 minutes.
  13. Pour the contents of the pan over the soba noodles.
  14. Garnish the greens with the sugar snap peas, cilantro, and sesame seeds.
  15. Serve immediately.

Notes

  • 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

Nutrition

  • 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.
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Soba Noodles are #glutenfree and high in protein. Click To Tweet

 

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?

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original publication date November 5, 2017

About The Author

Dr. Elise Ho

Dr. Elise Ho

Dr. Elise Ho is a Natural Health Specialist, CBD Entrepreneur, and Life Skills Counselor.

Dr. Ho offers 30 years of experience and holds multiple certifications and degrees including a Ph.D. in Natural Health and a doctoral degree in Naturopathic Psychology.

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37 thoughts on “Hearty Greens over Soba Noodles Recipe”

  1. Hi Elise,

    Beautiful sounding recipe! I enjoy cooking and have done since I was a little kid. I’ve also worked as a chef in some top restaurants and as a chef in a nursing home. Nutrition is a big part and just looking over this recipe and the information you’ve provided I can see everything is spot on! I look forward to making it 😉

    Thanks for a great post!

  2. Hello Elise,

    Great one over here 🙂

    This looks so delicious and healthy thing to in take while staying in this blogging business.

    One of the best things to have this winter, good for health and easy to digest. I have learned about so many noodles which
    can be made best by adding up some of the ingredients, but this one’s the coolest among all.

    Through your recipe book, I learned that some of the ingredients like rainbow chard leaves and mustard green leaves can be
    added up too.

    I am looking forward to get this on my plate this evening.

    Thanks for the healthy share.

    Shantanu.

  3. In all honesty, as someone who really is possibly addicted to chicken, I’ve never considered vegan cooking. But this looks so tasty I might just have to give it a go this week!

    Thanks so much!

  4. I used to be a chef in a Japanese restaurant and we made a lot of recipes using Soba noodles. This recipe sounds absolutely delicious!

  5. Pingback: 10 Day Detox Diet Bell Pepper Mini Quiche Recipe - Ask Dr. Ho

  6. Elise,
    for certain this recipe is top with so much fresh and nutritious ingredients…

    I only eat Soba noodles when I go out for dinner at a choice Vegan restaurant in Toronto.. other than that, I never investigated to replace the old good weath noodle that I cannot stay without hahah 🙂

    Your encouragement through your exercise challenge and now great vegan recipes.. I have no other choice but model your way of living well and enjoy as you do and much more since I am a little older than you and keeping healthy is not as easy as it may be for a young lady like you hahah 🙂

    Thanks so much for sharing all what is beneficial to everyone..
    _nickc

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