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


  • 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


  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.


Serving Size
1 cup (250 mL) per serving

Recipe courtesy of, featured in the Canadian Diabetes Association’s 2016 Healthy Living Calendar. To download the latest recipes, visit

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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