Instead of high-sodium packaged ramen for lunch, try healthy soba buckwheat noodles with a protein-packed vegetarian sauté.

Makes 6 servings
Cooking time: N/A

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
  • 8 oz. (250 g) white or brown mushrooms, sliced
  • 1 cup (250 mL) frozen, thawed edamame
  • 1½ cups (375 mL) low-sodium chicken broth or vegetable broth
  • 2 tbsp (30 mL) reduced-sodium soy sauce
  • 1 tsp (5 mL) grated lemon zest
  • 4 oz. (125 g) spinach leaves, chopped
  • 4 oz. (125 g) firm tofu, cut into ½-inch dice
  • ¼ tsp (1 mL) freshly ground pepper
  • 6 oz. (170 g) soba noodles

Instructions

  1. Bring a 5- to 6-quart pot of water to a boil.
  2. In a 10- to 12-inch sauté pan, warm canola oil over medium-high heat. Add shallot, carrot, garlic, and ginger and sauté for 1 minute. Stir in mushrooms, reduce heat to low, and cover pan; sweat mushrooms until soft, about 4 minutes. Uncover pan and increase heat to medium-high again. Stir in edamame and sauté until heated through, about 2 minutes. Stir together broth, soy sauce, and lemon zest and pour into pan. Bring to a boil.
  3. Stir in spinach a handful at a time, stirring after each addition until wilted. Stir in tofu, then turn off heat under pan. Season to taste with pepper.
  4. Drop soba noodles into boiling water; cook until al dente, about 5 minutes. Drain in a colander and rinse with cool water to remove excess starch. Add noodles to sauté pan and turn on heat to medium-high. With tongs, toss noodles with vegetable mixture just until heated through, then divide among shallow pasta bowls and serve.

Notes

Serving Size
1 cup (250 mL) per serving

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2016 Healthy Living Calendar. To download the latest recipes, visit http://www.diabetes.ca/calendar.

Nutritional Information

Per Serving
Calories 200
Total Fat 7 g
Saturated Fat 0 g
Cholesterol 0 mg
Carbohydrates 27 g
Fibre 4 g
Sugars 4 g
Protein 10 g
Sodium 360 mg
Potassium 240 mg
Consuming too much sodium can cause high blood pressure in some people, and is a concern for those with diabetes. Almost 70 percent of sodium comes from prepackaged, processed, takeout and restaurant food. Preparing meals at home and using ingredients like the reduced-sodium soy sauce and broth in this recipe can help keep your blood pressure in target. – Indubala Shekhawat, registered dietitian, Toronto

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