Soba Noodles with Miso Broth

Photo: Jan Smith

Soba is a Japanese pasta made with buckwheat and wheat flour. For more heat, add 1/2 teaspoon crushed red pepper instead of 1/4 teaspoon. Although their tough texture makes them undesirable to eat, the shiitake stems are used to flavor the chicken broth, then discarded.

Yield: 6 servings (serving size: 2/3 cup noodles, 1 1/2 cups broth, 1/4 cup cabbage, about 1 1/2 tablespoons carrots, about 1 1/2 tablespoons onions, and 1 teaspoon sesame seeds)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 423
  • Calories from fat: 21%
  • Fat: 10g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 4.3g
  • Protein: 22.9g
  • Carbohydrate: 63.1g
  • Fiber: 7.7g
  • Cholesterol: 0.0mg
  • Iron: 9.9mg
  • Sodium: 905mg
  • Calcium: 142mg

Ingredients

  • 8 ounces shiitake mushrooms
  • 9 cups fat-free, less-sodium chicken broth
  • 1 (5-inch) piece peeled fresh ginger, sliced
  • 1 whole garlic head, peeled and crushed
  • 3 tablespoons yellow miso (soybean paste)
  • 1 (14-ounce) package extrafirm tofu, drained and diced
  • 1 tablespoon dark sesame oil
  • 1/4 teaspoon crushed red pepper
  • 12 ounces buckwheat soba noodles
  • 1 1/2 cups shredded napa (Chinese) cabbage
  • 1/2 cup shredded carrots
  • 1/2 cup finely sliced green onions
  • 2 tablespoons toasted sesame seeds

Preparation

  1. Remove stems from mushrooms. Reserve stems. Slice mushroom caps into (1/4-inch) julienne strips; set aside.
  2. Combine stems, broth, ginger, and garlic in a large saucepan; bring to a boil. Reduce heat, and simmer 15 minutes. Strain broth through a sieve into a bowl; discard solids. Add miso to broth, stirring well with a whisk. Add tofu. Cover and keep warm.
  3. Heat oil in a large nonstick skillet over medium-high heat. Add sliced mushrooms caps and pepper to pan; sauté 3 minutes or until browned. Add to broth mixture.
  4. Cook noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain.
  5. Place 2/3 cup noodles into each of 6 shallow bowls; pour 1 1/2 cups hot broth mixture over each serving. Garnish each serving with 1/4 cup cabbage, about 1 1/2 tablespoons carrots, about 1 1/2 tablespoons onions, and 1 teaspoon sesame seeds.
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