Hello, I’m glad to see you again on the pages of my blog! In today’s article I will delight gourmets who enjoy buckwheat noodles with vegetables. In general, soba is a traditional dish of Japanese cuisine, and the New Year’s table is not complete without it. It occupies one of the central places in the daily diet; it is served almost three times a day. Today you can buy it here in almost any supermarket, so it may well become an alternative to cereals and regular pasta.
Thanks to its pleasant aroma and characteristic taste, which vaguely resembles buckwheat porridge, noodles go well with almost any food.
A wok is usually used for cooking. Although excellent results are obtained in a regular frying pan. Served with fried or stewed vegetables and meat or seafood. The choice depends only on your imagination; almost anything will do - poultry, pork and beef, shrimp and squid. And, of course, classic Asian sauces are a must: soy or teriyaki.
Soba allows you to prepare delicious breakfasts, lunches and dinners, and at the same time it is extremely healthy. Compared to spaghetti and pasta made from wheat flour, the composition is richer in vitamins and microelements. And, what is important for those who count calories, if cooked with vegetables and chicken, the calorie content per 100 g will be only 125 kcal.
Recipe for buckwheat noodles with vegetables and teriyaki sauce
This is the simplest, one might say, basic recipe for making soba. The dish is a great substitute for a traditional salad and is good for a light breakfast, dinner or a hearty lunch. The main secret is to know how to cook the noodles themselves. It should not be overcooked, and after cooking it is advisable to rinse it with cold water.
Products for cooking:
- 200 g buckwheat noodles;
- 150 g champignons;
- 1 carrot;
- 1 onion;
- 1/2 sweet pepper;
- 1/4 head of white cabbage;
- 150 g green beans;
- 3 tbsp. vegetable oil for frying;
- 3 tsp sesame or olive oil;
- salt to taste;
- 1 packet teriyaki sauce.
Step by step recipe:
1. Chop the cabbage into strips and cut the onion into small cubes. Remove the seeds from the pepper and cut into small cubes. Also chop the mushrooms finely. Grate the carrots on a coarse grater or cut them into thin strips.
2. Heat vegetable oil in a frying pan. Add the onion and fry, stirring, for 1 minute until translucent.
3. Add carrots, stir and fry for another 1 minute. Add green beans to the pan, stir again, and fry for 3 minutes.
4. Add cabbage to the rest of the vegetables and fry for 3 minutes. Add the peppers and mushrooms to the frying pan, stir and fry for 5 minutes. Then cover with a lid and simmer over medium heat for another 6 minutes.
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5. Boil water in a saucepan and add salt. Add buckwheat noodles and cook according to package instructions for about 4 minutes. Drain in a colander and rinse with cold water. Pour in sesame or olive oil and mix well.
6. Place the prepared noodles in the pan with the vegetables, stir. Add teriyaki sauce.
Add the sauce gradually, one tablespoon at a time, stirring and tasting the dish.
Sprinkle with sesame seeds, stir, place on plates and serve hot.
For starters, I recommend making Vietnamese Pho Bo soup or Tom Yum soup with coconut milk.
Which buckwheat noodles are traditional?
In Japanese culinary tradition, noodles bought at the supermarket are not considered “correct”. Each housewife prepares this dish on her own. And the recipe is as old as the very first product made from flour. Just take a mixture of buckwheat (2/3) and rice (1/3) flour, a little water and knead the dough. Then the dough is rolled out, sprinkled with rice flour, and cut with a regular sharp knife. The resulting noodles are dried, stored in a linen bag, and used as needed.
However, if you don't feel like you have the talent to make noodles at home, that's okay. You can always buy a product in a supermarket and opt for a brand that contains only flour and water. Soba from the store resembles regular spaghetti.
The easiest way to measure a portion of soba is to place a bunch of “pasta” in the bottleneck of a regular 0.6 ml plastic bottle. This is exactly how much noodles 1 person should eat. If we are talking about nutrition for weight loss, the portion may be reduced.
Traditional soba should not contain dyes or sugar. Some unscrupulous manufacturers add mainly inexpensive wheat flour to their pasta and tint the product. This cannot be considered traditional soba, although, of course, it is impossible to get poisoned from such a product, and it can be considered good and healthy if prepared correctly.
In principle, soba is not much more expensive than other types of pasta made from dark flour - rye and quinoa.
Buckwheat noodles with vegetables and chicken in soy sauce
This hearty dish is perfect for a diet menu. It's very quick and incredibly easy to prepare. And the combination with traditional sauces will delight any gourmet with the exquisite taste!
For cooking you will need:
- 200 g chicken fillet;
- 200 g buckwheat noodles;
- 1 bell pepper;
- 1 carrot;
- 1 small bunch of parsley;
- 3 tbsp. vegetable oil;
- 2 tbsp. soy sauce;
- 1 packet teriyaki sauce;
- 1 tsp sesame seeds.
Cooking steps:
1. Cut the chicken fillet along the grain into pieces about 3-4 cm long and place in a bowl for marinating. Finely chop the garlic and add to the meat. Pour soy sauce over the garlic chicken and leave to marinate for 15 minutes.
2. Chop the carrots into thin strips. Peel the pepper from seeds, cut into thin strips, combine with carrots. Finely chop the parsley.
3. Place a frying pan on the stove, pour in the oil. Place the marinated fillet into the heated oil. Fry, stirring constantly for 5 minutes. Add vegetables and herbs, mix well, cover with a lid and let simmer for 7-10 minutes.
4. Boil water in a saucepan, add salt and add buckwheat noodles. Cook for 5-6 minutes. Place in a colander and let the water drain.
Place the finished noodles in a preheated saucepan. Add stewed meats and vegetables. Pour in teriyaki sauce and mix thoroughly. Fry for 3 minutes. Serve on serving plates, sprinkled with sesame seeds.
How to cook buckwheat soba noodles with beef and vegetables?
Meat marinated in soy sauce becomes surprisingly tender and acquires a special flavor. If you want variety, use other vegetables, the result will still be beyond praise
