Soba Noodles with Mushroom, Spinach & Tofu
Ingredients
- 2 Tbsp canola oil 30 mL
- 1 shallot, minced
- 1 carrot, finely diced
- 2 cloves garlic, minced
- 1 1/2 Tbsp minced fresh ginger 20 mL
- 8 oz white or brown mushrooms, sliced 250 g
- 1 cup frozen, thawed edamame 250 mL
- 1 1/2 cups low-sodium chicken broth or vegetable broth 375 mL
- 2 Tbsp reduced-sodium soy sauce 30 mL
- 1 tsp grated lemon zest 5 mL
- 4 oz spinach leaves, chopped 125 g
- 4 oz firm tofu, cut into 1/2-inch dice 125 g
- 1/4 tsp freshly ground pepper 1 mL
- 6 oz soba noodles 170 g
Instructions
- 1. Bring a 5- to 6-quart pot of water to a boil.
- 2. In a 10- to 12-inch sauté pan, warm canola oil over medium-high heat. Add shallot, carrot, garlic, and ginger and sauté for 1 minute. Stir in mushrooms, reduce heat to low, and cover pan; sweat mushrooms until soft, about 4 minutes. Uncover pan and increase heat to medium-high again. Stir in edamame and sauté until heated through, about 2 minutes. Stir together broth, soy sauce, and lemon zest and pour into pan. Bring to a boil.
- 3. Stir in spinach a handful at a time, stirring after each addition until wilted. Stir in tofu, then turn off heat under pan. Season to taste with pepper.
- 4. Drop soba noodles into boiling water; cook until al dente, about 5 minutes. Drain in a colander and rinse with cool water to remove excess starch. Add noodles to sauté pan and turn on heat to medium-high. With tongs, toss noodles with vegetable mixture just until heated through, then divide among shallow pasta bowls and serve.
Yield
6 servings
serving size
1 cup (250 mL)
nutritional analysis
Per Serving
| Calories | 200 |
| Total Fat | 7 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 27 g |
| Fiber | 4 g |
| Sugars | 4 g |
| Protein | 10 g |
| Sodium | 360 mg |
| Potassium | 240 mg |
