Ingredient of the week: Soba Noodles

Today is a cold, rainy day at the cottage, which inspired me to make soup to warm things up. We have a fire going, and the smell of soup cooking on the stove makes it really cozy in here.

I don’t know about you but I like incorporating carbohydrates in most of my meals. It makes the meal more satisfying, and keeps me feeling full longer. I usually have rolled oats in my Homemade Cereal for breakfast, quinoa with a salad for lunch and root vegetables or squash with my dinner. Healthy carbs from whole grains and root veggies are an important part of a healthy diet.

As the soup was cooking I remembered that I bought soba noodles last week when I was in town, and thought it would be the perfect addition to my soup.

Soba (the Japanese word for buckwheat) is a complete vegetarian protein source as it contains all 8 essential amino acids. It’s gluten-free, and unlike its name suggests; does not contain any wheat. This means it’s easily digested, and safe for those who are sensitive to gluten or wheat.

Buckwheat in any form (ie. groats for porridge, soba noodles or buckwheat flour) is a healthy choice. It’s a source of antioxidants, B vitamins (B1, B2 & choline) and the minerals iron & zinc. The next time you’re in the grocery store, and you have white rice noodles in your hand (no nutritional value!), put them down, and choose soba noodles. They’re available in any large grocery store, and only about $2.50 per pack.

With the beans & complete protein from the soba noodles this soup was super satisfying & delish!

Soba Noodle Soup

1 tbsp grapeseed oil
1 cup 9-Bean Soup Mix*
1 small onion diced
1 orange pepper diced
3 cloves garlic minced
1 large organic carrot cut into rounds
1 large organic/local tomato diced
2 tsp cumin
3 tbsp chili powder
1 tsp red pepper flakes
salt & pepper to taste
1 carton organic chicken or vegetable stock
1 can diced tomatoes
1 can chickpeas (drained & rinsed)
2 tsp raw sugar
2 bundles of soba noodles (I had half a bundle for lunch, and will save the other half for dinner)
Parmesan Cheese for garnish

*I used a dry, 9-bean blend that you can buy at Costco for the base of my soup, but you can use any combination of canned or dry beans that you like.

Soak dry beans for 30-60 minutes (soak 1 cup beans in 1 cup water). The longer you soak the beans, the less time they’ll need to simmer in the soup.

Chop all your veggies.

Heat oil with chili flakes on medium-high heat (chili flakes flavor the oil nicely), and saute onion & pepper for 5 minutes. Add in the garlic, carrot, tomato, & spices (except for sugar) and sauté for a few minutes.

Pour in the stock, diced tomatoes, chickpeas & sugar and stir well to combine. Bring soup to a boil. Once boiling, cover & simmer for 1 ½  – 2 hours or until beans are soft.

Right before soup is done, cook soba noodles according to package instructions (boil for 4 minutes, drain & rinse under cold water).

Let soup cool for 10 minutes in the pot. Serve soup into bowls, and top with soba noodles & Parmesan cheese. Enjoy!

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3 Responses to Ingredient of the week: Soba Noodles

  1. Your mom August 15, 2012 at 4:04 am #

    Sounds so yummy! We can’t wait to try it. I love the pics of Fisher! Xoxo

    • Lauren August 16, 2012 at 12:59 pm #

      Thanks mama! xox


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