Quick Veggie Stir Fry with Soba Noodles

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For the first #HealthyInUnder30 recipe in my healthy and simple meal series I went with a super easy stir-fry. If you can boil water and dump vegetables into a pan, then you can make this meal. I was able to bring water to a boil, mix the simple sauce, cook the noodles, and stir-fry the vegetables in less than 30 minutes. I even managed to take all the pictures for this blog post during that 30 minute time frame. So I’m completely confident the average “I can’t cook” person can successfully be eating this meal in 30 minutes.

 

The main time saving factor with this meal is that it uses ready-to-eat vegetables: pre-stir fry with soba noodles 022shredded carrots, bagged snap peas, frozen pre-shelled edamame, and fresh broccoli. The only reason I needed a knife was to slice the broccoli florets off the stalk. I didn’t even bother getting out the cutting board, but rather sliced the broccoli directly into the stir-fry pan. The absence of meat saves time too; the protein comes from the edamame and soba noodles.

 

I used traditional Japanese soba noodles for the stir fry, which are made from a combination of whole wheat and buckwheat flour. Soba noodles are found with the Asian section at any grocery store, but whole wheat spaghetti noodles will taste almost identical, and could easily be substituted. I just like to have a little variety in my pasta every now and then!

 

 

 

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{Quick Veggie Stir Fry with Soba Noodles}

This is a super simple veggie-filled stir-fry! You can find the soba noodles, rice vinegar, soy sauce, and chili paste in the Asian section of your grocery store. The chili paste gives the sauce just little spicy kick. Feel free to sub whole wheat spaghetti for the soba noodles. 

 

Servings: 4

 

Ingredients

sauce

1/4 cup soy sauce

1/4 cup rice vinegar

1  tbsp chili paste (gives it just a little heat, feel free to only use 1 or 2 tsp)

1 tbsp honey

 

stir fry with soba noodles_ingredients 008stir fry

4 oz soba noodles

(or whole wheat spaghetti noodles)

3 tbsp sesame oil

2 large broccoli crowns, stems removed

2 cups frozen shelled edamame

1 8 oz bag of snap peas

1/2 of an 8 oz bag of shredded carrots

 

Directions

Bring a large pot of water to boil, and cook noodles according to package directions. While waiting on the water to boil, in a bowl stir together soy sauce, vinegar, chili paste, and honey, set aside. Heat a large wok or skillet with sesame oil over medium heat. Once the pan is hot add broccoli and edamame and cook for 3-4 minutes, then add in carrots and snap peas and cook for 3 minutes more. Remove vegetables from heat and stir in drained noodles and sauce. Enjoy hot or cold!

 

 

Nutrition info per serving: 375 cal,  15 g fat, 43 g carb, 17 g protein, 7 g fiber

 

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3 Responses to Quick Veggie Stir Fry with Soba Noodles

  1. Heidi says:

    Ryan, so looking forward to this series. And I was thinking of a stir fry for tonight anyway! Love your posts 🙂

  2. gena says:

    Ryan, I’ve been told soy blocks the absorption of my thyroid meds. If that’s true, do you have another suggestion to add for meatless protein? Thanks!

    • Ryan Baggett MA, RD says:

      I would add chickpeas! They are mild tasting like soybeans, and should just absorb the flavor of the stir fry.

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