Health knowledge made personal
Join this community!
› Share page:
Search posts:

Meatless Monday: Soba noodle bowl with summer veggies and miso tahini sauce

Posted Aug 30 2010 7:51am

by kiwilog


By nature, weekends are indulgent, or at least more indulgent than the average work week. After all, it’s your family’s free time to do what you love, whether that means sleeping in, spending the entire afternoon at the park, or enjoying some extra delicious food. This weekend, I did all of the above–especially when it came to the food. Let’s see…Friday night I thoroughly enjoyed some homemade oatmeal raisin cookies crumbled over ice cream. Saturday night I thoroughly enjoyed a feast complete with wine, appetizers, and bread at a local Indian restaurant. Sunday afternoon I very much enjoyed sampling tons of different salsas at the annual Austin Hot Sauce Festival (to sample salsa, you need lots of tortilla chips) plus a snow cone to cool me down. Needless to say, I was not feeling my best by yesterday evening, and the only thing I wanted for dinner was refreshing, healthy fare.

And so, this light but satisfying noodle bowl was born. I used eggplant, shiitake mushrooms, and purslane (a wild green) because I had them on hand, but equal amounts of other summer vegetables would do just as well. Maybe zucchini, spinach, and green beans? Or summer squash and peppers? No matter the veggie combination, I guarantee you’ll thoroughly enjoy it.

Soba noodle bowl with summer veggies and miso tahini sauce
Prep time: 30 minutes (largely unattended)
Cook time: 15-20 minutes

1 large or 4 small eggplants, cut into 1-inch pieces
1/2 pound shiitake mushrooms, sliced
1 small bunch purslane or other greens
1 cup shelled edamame
1-2 hot peppers (optional)
2 tablespoons canola oil, divided
1/3 cup tahini
1/3 cup yellow miso paste
8 ounces soba noodles
Salt, to taste

1. Place the eggplant pieces on a towel-lined pan or wire rack. Sprinkle liberally with salt. (This draws excess moisture out of the eggplant, and will make it taste smooth and creamy instead of spongy.) Don’t be afraid to use a lot of salt, as you’ll be rinsing it off. Allow to sit for 30 minutes.
2. Place the eggplant pieces in a colander and rinse with cold water. Pat dry with a towel.
3. Bring a large pot of salted water to a boil.
4. Over medium-high heat, warm 1 tablespoon canola oil in a saute pan. Add the eggplant, stirring every few minutes, until soft, about 10 minutes. Transfer eggplant to a bowl and set aside.
5. Add the other tablespoon of canola oil to the pan, then add the mushrooms. Let cook for 2-3 minutes, then add the purslane, edamame, and hot peppers and cook 2-3 minutes more. Add to the eggplant.
6. Add the soba noodles to the boiling water and cook according to package directions.
7. In a bowl, combine the tahini and miso paste with 1/4 cup water and mix well.
8. Drain noodles and combine with vegetables and miso tahini sauce. Serve hot.

Serves 4

Per serving: Calories 360, fat 21 g, protein 14 g, carbohydrates 35 g, dietary fiber 6 g

-Marygrace, KIWI staff writer

Post a comment
Write a comment:

Related Searches