Soba Noodles with Shiitake Mushrooms,Broccoli and Tofu
Incorporating plant-based meals into your diet can increase your diet’s nutritional profile while reducing saturated fat. Soba noodles are made from buckwheat and originate in Japan. They have a wonderful nutty flavor and buckwheat is a good source of manganese, copper, and magnesium. It is also high in phytonutrients to stave off disease. Tofu and other soy foods are an excellent lean protein and have been shown to reduce cancer risk. Shiitake mushrooms are more nutritious than brown mushrooms and offer a richer flavor. Baby broccoli offers vitamins A & C, antioxidants, and fiber. To make a quick vegetable stock, simmer the shiitake mushroom stalks in a small amount of water for about 20 minutes.
Makes: 4-6 servings
Time to cook: 20 minutes
Ingredients
½ cup chicken or vegetable stock
1 tablespoon rice wine or dry sherry
1 tablespoon soy sauce (more to taste)
½ teaspoon sugar
Salt to taste
1 tablespoon minced garlic
1 tablespoon minced ginger
¼ to ½ teaspoon red pepper flakes, or 1 to 2 serrano or Thai chiles, minced
8 ounces soba noodles
2 teaspoons sesame oil
½ pound baby broccoli
2 tablespoons grapeseed oil, peanut oil, sunflower oil or canola oil
½ pound tofu, cut in dominoes or small dice
6 ounces fresh shiitake mushrooms, stemmed (discard stems or use for stock), caps sliced
1 bunch scallions, thinly sliced, dark green parts separated
½ cup coarsely chopped cilantro
Cooking Instructions
1. Combine stock, soy sauce, rice wine or sherry, sugar, and salt to taste in a small bowl. Stir until sugar and salt dissolve. Combine garlic, ginger, and pepper flakes or minced chiles in another bowl.
2. Bring a large saucepan or pot of water to a boil, add salt to taste and baby broccoli. As soon as water comes back to a boil (about 1 minute), use a skimmer to remove broccoli and transfer it to a bowl of cold water. Drain in a colander, then on paper towels. Cut stems away from florets and slice about ½ inch thick. Bring water back to a boil and cook soba. Drain and toss with 2 teaspoons sesame oil.
3. Place all ingredients within reach of your wok. Heat a 14-inch flat-bottomed wok over high heat until a drop of water evaporates within a second or two when added. Swirl in 1 tablespoon of the oil and add tofu. Stir-fry 1 to 2 minutes, until it begins to color, and remove to a plate. Add remaining oil and garlic, ginger and chiles. Stir-fry for no more than 10 seconds and add mushrooms. Stir-fry for 1 minute and add broccoli and the light parts of the scallions. Stir-fry 1 to 2 minutes. Add the noodles, tofu, and the stock mixture. Reduce heat to medium and stir-fry 1 to 2 minutes. Add cilantro and the dark green part of the scallions, stir-fry another 30 seconds to a minute, until well combined, and serve.
Tip: The soba noodles can be cooked up to a day ahead and kept in the refrigerator. They will clump but when you add them to the pan with the broth they will fall apart. The baby broccoli can be blanched a day ahead and refrigerated. The stir-fry is a last-minute dish but the ingredients can be prepped hours ahead and refrigerated, and the leftovers are delicious; they will keep for about 3 days in the refrigerator.
Nutrition per serving
255 calories; 8 grams fat; 1 gram saturated fat; 2 grams monounsaturated fat; 5 grams polyunsaturated fat; 37 grams carbohydrates; 3 grams dietary fiber; 3 grams sugar; 12 grams protein; 498 milligrams sodium.
Recipe by Martha Rose Shulman, NY Times Cooking
