This dish is a combination of soba noodles and several different vegetables cut down to noodle thinness and smothered in a peanut sauce, the inclusion of a beet gives all the rainbow colored ingredients a naturally vibrant pink hue. Soba noodles are traditionally made from buckwheat, a seed that has been cultivated for thousands of years, and despite the name it is actually not related to regular wheat and is completely gluten-free. Buckwheat contains several vitamins and minerals, most notably a range of B vitamins important for maintaining energy levels and the minerals copper and magnesium, along with lots of fiber and antioxidants. Some soba noodles contain regular white flour as well so if you are gluten-free make sure to check the ingredient lists on the labels carefully, many health food stores carry options that are made of 100% buckwheat flour.
The vegetable noodles are made from carrots, a beet, a zucchini and a red bell pepper, they are all bursting with vitamins, minerals and antioxidants and they add lots of bulk so you can have a huge bowl of noodles without worrying about consuming too many servings. I also added in some edamame, water chestnuts and shiitake mushrooms for a range of textures and flavors. Edamame, a.k.a. boiled green soybeans (served still in the pod at Japanese restaurants) is a legume that has very significant amounts of fiber, folate, vitamin K, manganese and protein, in fact it has all the essential amino acids (building blocks of protein) we need so it is a complete and completely vegetarian source of protein. Soy has been proclaimed as both a superfood and a dangerous item, and has garnered lots of controversy in the media. As with most whole, natural foods it is best consumed in moderation. Edamame is not processed like tofu and soy milk, making it a better choice automatically. Going further, there are two main things to keep in mind with soy. It contains something called phytoestrogens which can be beneficial in small amounts but throw off hormonal levels if over consumed; there was a cautionary horror story circulating for a while about a very fit man who grew irreversible man boobs after drinking several glasses of soy milk per day over a long period of time. Also, the majority of soy available is genetically modified so it is best to always go for organic options (this counts for the tamari, or Japanese soy sauce, as well). Edamame can be found bagged in the freezer section, either shelled or still in the pod. Water chestnuts are light and a bit crunchy, adding in a nice contrast to the creaminess of the sauce and density of the noodles. Shiitake mushrooms are one of the oriental “medicinal mushrooms” (along with reishi and maitake- medicinal not magic), long prized for their health giving properties, especially their ability to help strengthen the immune system. The peanut sauce is pretty simple but you could blend in a minced clove of garlic and/or a teaspoon or so of fresh minced ginger to amp it up.
- 1 250g bag soba noodles (100% buckwheat if available)
- 1½ cup shiitake mushrooms, quartered (or crimini mushrooms)
- 1 cup shelled edamame beans
- 1 227 ml can sliced water chestnuts
- 2 carrots, cut into thin strips with a vegetable peeler
- 1 beet, spiralized or cut into thin strips with a vegetable peeler
- 1 small zucchini, spiralized or cut into thin strips with a vegetable peeler
- 1 red pepper, julienned
- 1 tablespoon cold-pressed sesame oil (or olive or coconut if not available)
- 1 teaspoon tamari
- 1 lime, cut into 4 wedges
- Peanut dressing
- ½ cup natural peanut butter
- ½ cup water
- 1 tablespoon tamari
- 1 lime, juiced
- Optional: hot sauce to taste
- Optional toppings: fresh cilantro, sliced green onion and sesame seeds
- Set up a large pot ¾ full with water on the stove over high heat and bring to a boil.
- Set up a large wok on another element with the sesame oil and set the heat to medium high.
- Add the soba noodles to the boiling water and cook according to package instructions, probably for around 5-6 minutes.
- Meanwhile, add the mushrooms and tamari to the skillet and sautée for a few minutes until the mushrooms have started to cook (they will be reduced in size and more browned), then add in the edamame and water chestnuts and continue to stir occasionally, adding in a splash or two of water if the bottom gets dry.
- Mix all the dressing ingredients together in a small bowl.
- Once the soba noodles are done cooking, drain them then add them to the wok along with all the remaining vegetables and dressing and use a couple forks to toss everything until evenly combined.
- Leave the wok on the heat for 2-3 minutes, stirring occasionally so the bottom doesn't burn, to give the vegetables time to cook slightly and soften.
- Serve with any optional toppings and the lime wedges (to be squeezed over right before eating to keep the flavor sharp).
