Soba noodles with mushroom, spinach & tofu
Prep Time:
8 minutes
Cook Time:
20 minutes
Serving Size:
1 1/2 cups (375 mL)
Dinner
If you love ramen, try this protein-packed vegetarian dish for a change.
Ingredients
- 2 tbsp (30 mL) canola oil
- 1 shallot, minced
- 1 carrot, finely diced
- 2 cloves garlic, minced
- 1½ tbsp (20 mL) minced fresh ginger
- ½ lb. (250 g) white or brown mushrooms, sliced
- 1 cup (250 mL) frozen, thawed edamame
- 1½ cups (375 mL) low-sodium vegetable broth
- 1 tbsp (15 mL) reduced-sodium soy sauce
- 1 tsp (5 mL) grated lemon zest
- 2 cups (500 mL) spinach leaves, chopped
- 175 g (1/2 package) firm tofu, cut into ½-inch dice
- ¼ tsp (1 mL) freshly ground pepper
- 180 g soba noodles
Instructions
- Bring a large pot of water to a boil.
- Heat a large fry pan or wok over medium-high heat. Add oil, shallot, carrot, garlic, and ginger and sauté for 1 minute. Stir in mushrooms, reduce heat to medium-low, cover and sweat mushrooms until soft, about 4 minutes. Uncover pan, increase heat to medium-high and stir in edamame. Stir together broth, soy sauce, and lemon zest and pour into pan. Bring to a boil.
- Stir in spinach a handful at a time, stirring after each addition until wilted. Add tofu, then turn off heat. Season to taste with pepper.
- Cook soba noodles into boiling water; cook until al dente, about 5 minutes. Drain and add noodles to hot vegetable mixture. With tongs, divide among shallow bowls and serve.
Notes
Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2016 Healthy Living Calendar
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 350 | |||
| Fat 12 g | 16 % | ||
| Saturated 1 g + Trans 0 g | 5 % | ||
| Cholesterol 0 mg | |||
| Sodium 380 mg | 17 % | ||
| Carbohydrate 44 g | |||
| Fibre 5 g | 18 % | ||
| Sugars 6 g | |||
| Protein 17 g | |||
