East Meets West Vegetable Soba Stir Fry Recipes

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SOBA NOODLE VEGGIE STIR-FRY



Soba Noodle Veggie Stir-fry image

This spicy Soba Noodle Veggie Stir Fry is a quick and easy meal for one, and perfect as a dairy-free, vegetarian dinner.

Provided by Gina

Categories     Dinner     Lunch

Time 15m

Number Of Ingredients 11

2 ounces uncooked soba noodles
1/2 tablespoon toasted sesame oil
½ teaspoon minced garlic
½ teaspoon ground ginger
¼ cup chopped onion
¼ cup chopped bell pepper
¼ cup broccoli florets
1 large pasture-raised egg
1 tablespoon coconut aminos
1 tablespoon Sriracha sauce (or less if you don't like it too spicy)
1 tablespoon creamy nut butter

Steps:

  • Fill a medium pot halfway with water and bring it to a boil. Add the soba noodles and cook until tender, about 4 to 6 minutes.
  • While the noodles cook, heat the sesame oil in a large skillet over medium heat.
  • Add the garlic, ginger, onion, bell pepper, and broccoli. Cover the skillet and cook, stirring occasionally, until softened, about 3 to 4 minutes.
  • Strain the soba noodles and add them to the vegetables in the skillet.
  • Push everything to one side and crack the egg into the skillet and cook, breaking up the yolk and white until scrambled, then mix into the vegetables and noodles.
  • Add the coconut aminos, Sriracha, and nut butter and mix well. Serve warm.

Nutrition Facts : ServingSize 1 bowl, Calories 488 kcal, Carbohydrate 63.5 g, Protein 18.5 g, Fat 21 g, SaturatedFat 3.5 g, Cholesterol 186 mg, Sodium 1102.5 mg, Fiber 4 g, Sugar 4 g

SOBA STIR-FRY



Soba Stir-Fry image

Soba noodles are thin buckwheat strands of pasta and are a favorite noodle used in Japanese cooking. You should be able to find soba in any Asian market or department in your local grocery store. Found this recipe on Favorite Name Brands website.

Provided by lauralie41

Categories     One Dish Meal

Time 30m

Yield 4 serving(s)

Number Of Ingredients 13

8 ounces soba noodles, uncooked
1 tablespoon light olive oil
2 cups fresh shiitake mushrooms, sliced
1 medium red bell pepper, cut into thin strips
2 whole dried red chilies or 1/4 teaspoon red pepper flakes
1 garlic clove, minced
2 cups napa cabbage, shredded
1/2 cup reduced-sodium fat-free chicken broth
2 tablespoons reduced-sodium tamari soy sauce, can also use soy sauce
1 tablespoon rice wine or 1 tablespoon dry sherry
2 teaspoons cornstarch
1 (14 ounce) package firm tofu, drained and cut into 1-inch cubes
2 green onions, thinly sliced

Steps:

  • In a large pot or dutch oven cook noodles according to package directions. Drain well and set aside.
  • In a large nonstick skillet or wok heat oil over medium heat. Add mushrooms, bell pepper, dried chiles, and garlic cooking for 3 minutes or until the mushrooms are tender. Add the cabbage, cover, and cook for 2 minutes or until the cabbage is wilted.
  • In a small bowl combine chicken broth, tamari, rice wine and cornstarch. Stir this into the vegetable mixture and cook 2 minutes or until the sauce is bubbling. Add drained noodles and tofu, toss mixture gently until heated through. Garnish with green onions and serve immediately.

Nutrition Facts : Calories 369.2, Fat 8.4, SaturatedFat 1.5, Sodium 474.5, Carbohydrate 61.8, Fiber 4.1, Sugar 6.5, Protein 18.8

EAST-WEST STIR-FRY



East-West Stir-Fry image

This makes a pretty, colorful meal. For a different taste, try serving a stir-fry over baked or mashed potatoes-that's how I sometimes serve this dish.- Nan Radabaugh, Perrysburg, Ohio

Provided by Taste of Home

Categories     Dinner

Time 1h40m

Yield 4 servings.

Number Of Ingredients 15

1 pound lean ground beef (90% lean)
3 tablespoons peanut oil, divided
1 medium onion, cut into wedges
1/2 cup sliced celery
1 medium carrot, cut in paper-thin strips
1/4 pound fresh green beans, sliced lengthwise
1 can (8 ounces) sliced water chestnuts, drained
4 large mushrooms, thinly sliced
1/2 cup chicken broth
1 tablespoon honey
2 tablespoons reduced-sodium soy sauce
1 tablespoon cornstarch
2 tablespoons water
8 to 10 ounces fresh spinach
3 cups cooked rice

Steps:

  • On waxed paper, shape the ground beef into a 7-in. square. Using a large knife, cut beef into 1-in. cubes. Heat 1 tablespoon oil in a skillet over medium-high heat; add half of the beef cubes. Stir-fry about 3 minutes or until no pink remains. Remove beef and keep warm; repeat with remaining beef cubes. , Heat remaining oil in skillet; stir-fry onion, celery, carrot, beans, water chestnuts and mushrooms for 2 minutes. Add broth; reduce heat. Cover and steam for 2-3 minutes, stirring occasionally. Stir in honey and soy sauce. , Dissolve cornstarch in water; add to skillet. Return meat to skillet. Place spinach on top of meat/vegetable mixture; cover and steam for 1 minute. Stir in spinach. Serve with rice.

Nutrition Facts : Calories 525 calories, Fat 19g fat (5g saturated fat), Cholesterol 56mg cholesterol, Sodium 734mg sodium, Carbohydrate 58g carbohydrate (11g sugars, Fiber 6g fiber), Protein 31g protein.

SOBA, TOFU, AND VEGETABLE STIR-FRY



Soba, Tofu, and Vegetable Stir-Fry image

This spicy stir-fry dish is packed with veggies; covering them while cooking helps trap the steam so they cook more quickly. We used almond butter instead of peanut, for a twist.

Provided by Martha Stewart

Categories     Food & Cooking     Ingredients     Pasta and Grains

Number Of Ingredients 12

8 ounces soba noodles
Coarse salt
2 tablespoons grapeseed oil
1 package (14 ounces) extra-firm tofu, drained, patted dry, and cut into 1/2-inch cubes
2 red bell peppers, ribs and seeds removed, thinly sliced lengthwise
1 1/2 pounds broccoli (1 bunch), broken into small florets, stems discarded
1 pound bok choy (1 head), trimmed and thinly sliced crosswise
4 garlic cloves, minced
1/2 teaspoon red pepper flakes
3 tablespoons almond butter
3 tablespoons rice vinegar
2 tablespoons soy sauce

Steps:

  • Cook soba noodles in a large pot of salted water until al dente, about 10 minutes. Drain, and then rinse with cold water; set aside.
  • Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat; add tofu and season with salt. Cook, tossing occasionally, until golden, 12 to 15 minutes. Transfer to a plate; set aside.
  • Heat remaining tablespoon oil in same skillet over medium-high. Add bell peppers, broccoli, bok choy, garlic, and red pepper flakes; season with salt. Cover (pan will be very full) and cook, tossing occasionally until vegetables are crisp-tender, 8 to 10 minutes.
  • Meanwhile, make sauce: In a small bowl, whisk together almond butter and 2 tablespoons water, then whisk in vinegar and soy sauce. Add reserved noodles, tofu, and sauce to pan with vegetables. Cook, tossing until noodles are heated through, 2 to 3 minutes.

Nutrition Facts : Calories 543 g, Fat 23 g, Fiber 9 g, Protein 33 g

SIMPLE SOBA STIR FRY



Simple Soba Stir Fry image

A great vegetarian dinner for any occasion.

Provided by Chefbendiaz

Categories     100+ Pasta and Noodle Recipes     Noodle Recipes

Time 26m

Yield 4

Number Of Ingredients 8

1 (8 ounce) package dried soba noodles
½ cup butter
1 onion, thinly sliced
1 green bell pepper, cut into thin strips
1 yellow bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
4 pods snow peas
¾ cup soy sauce

Steps:

  • Fill a large pot with lightly salted water and bring to a rolling boil. Ease soba noodles into water and return to a boil. Cook uncovered, stirring occasionally, until pasta is tender yet firm to the bite, 5 to 7 minutes. Drain.
  • Melt butter in a skillet over medium heat. Add onion, green bell pepper, yellow bell pepper, red bell pepper, and snow peas; cook and stir until just tender, 3 to 5 minutes. Add cooked noodles and soy sauce; cook and stir until heated through, 3 to 5 minutes.

Nutrition Facts : Calories 458.7 calories, Carbohydrate 54.7 g, Cholesterol 61 mg, Fat 23.6 g, Fiber 2.5 g, Protein 12.7 g, SaturatedFat 14.7 g, Sodium 3322.8 mg, Sugar 5.3 g

EAST MEETS WEST VEGETABLE SOBA STIR-FRY



East Meets West Vegetable Soba Stir-Fry image

I came with this one afternoon whilst in the mood for a stir-fry & the taste of soy. I used butter instead of oil to give it a creamier, almost cheesy taste that still allows it to maintain its Eastern background, but with an Italian perk. It can easily be doubled & you can add tofu for more protein & bell peppers for more of a zip.

Provided by SamiBTX

Categories     One Dish Meal

Time 27m

Yield 2 serving(s)

Number Of Ingredients 12

4 ounces buckwheat soba noodles
2 cups broccoli, florrets (fresh or frozen)
2 cups yellow squash, quartered
6 green onions, stalks finely chopped (with bulbs)
2 medium garlic cloves, chopped
2 tablespoons teriyaki soy sauce (regular soy sauce is fine)
1 cup plain soymilk (I used Silk Light)
2 tablespoons vegan butter
1/2 teaspoon paprika
1/4 teaspoon cayenne pepper (optional)
black pepper
salt

Steps:

  • Wash & chop all the vegetables, place the onions & garlic in a medium sauce pan & saute on medium-high heat with 12 tablespoon of the butter for one minute until slightly tender. Pour in 12 cup of the soymilk & one tablespoon of the soy sauce & stir until it bubbles.
  • Then add all of the vegetables & the rest of the soymilk & simmer still on medium-high heat until once again it bubbles.
  • Add the paprika, cayenne (if using) & black pepper & the other tablespoon of soy sauce & butter & reduce to medium heat & simmer for ten minutes, stirring frequently.
  • Meanwhile, salt & put the water on to boil & cook the soba until tender (typically four to five minutes) & drain.
  • Serve the stir-fry sauce over the noodles & top with salt & pepper.
  • Enjoy!

Nutrition Facts : Calories 340.4, Fat 3.5, SaturatedFat 0.5, Sodium 1566.9, Carbohydrate 65.7, Fiber 5.9, Sugar 10.9, Protein 19.2

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