Soba Noodle Stir-Fry with Spicy Almond Butter Sauce
Alternate title for this post: “Me, trying really hard to eat healthier”.
Over the past six months or so I have been trying to make small, incremental changes to my eating habits. I really have never been one to overeat, but my food choices also never lean toward the “healthful” end of the scale either. I don’t automatically reach for carrots, celery sticks or an apple when I get hungry in the afternoon. Instead, I’d rather have pretzels, a piece of chocolate or a cookie. For lunch, peanut butter & jelly on white bread always sounds better to me than most any other healthy alternative. My healthful choices need to be made consciously and, most times, forcefully. I am envious of people who adore vegetables and will gobble them up enthusiastically. My mom and my sister both love all sorts of veggies; somehow I was born without the vegetable-loving gene. But I am taking steps to re-condition my taste buds.
A big part of my shift in mindset when it comes to food happened when I watched Food, Inc. (you can read my review of it and the ensuing discussion here). While the bulk of the documentary focused on meat production, it opened my eyes to mass production of agriculture in general, overly processed foods, and started me reading everything and anything I could get my hands on about mass agriculture, government involvement, the meat industry, plant-based diets and more.
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I have eaten significantly less meat over the last 6 months. Significantly less. I have been making strides to eat more fresh fruit, more vegetables, whole grains, and less animal products in general (including dairy). At the end of January I did the first week of this Whole Living 28-Day Action Plan. I went vegetarian, gluten-free, dairy-free, sugar-free and caffeine-free. While difficult at first, I was amazed at how great I felt by the end of the week.
Since doing that cleanse, I have been experimenting with different recipes that are vegetarian, include whole grains and lots of vegetables. One day while grocery shopping I went down the Asian aisle and soba noodles caught my eye. I have seen recipes with buckwheat noodles on countless blogs and have always meant to try them, so I grabbed a package with the intent of giving them a go. I figured I might tolerate them, as a “just okay” healthy option once in a while.
Little did I know that I would fall in love with them! They have such a hearty texture and I might even enjoy them more than regular pasta. This stir-fry has become a regular staple in my dinner rotation – it is packed with vegetables, all sorts of healthy ingredients and is incredibly filling. Plus, once you have all of your veggies prepped, it takes less than 15 minutes to throw together. You certainly can’t beat that!
On a side note, I am thinking of chronicling the changes I am making to my diet, my move to become what some call a “flexitarian” (only eating meat very occasionally) and documenting the types of foods I am eating on a daily basis. Would anyone be interested in reading something like that? (I would probably publish those posts over on Unplugged to keep this main site dedicated to recipes.) I would love to hear your thoughts!
One year ago: Chocolate Thumbprint Cookies
Two years ago: Anadama Bread
Three years ago: Chicken Fajita Enchiladas
Four years ago: Cheesy Baked Ziti with Sausage
Soba Noodle Stir-Fry with Spicy Almond Butter Sauce
Ingredients
- 8 ounces (226.8 g) buckwheat soba noodles
- 1 red bell pepper, seeded and thinly sliced
- 1 cup (70 g) shredded cabbage
- 1 cup (91 g) broccoli florets
- 2 garlic cloves, minced
- 4 teaspoons minced fresh ginger
- 4 scallions, sliced thinly
- ½ cup (71.5 g) almond slivers
- Extra-virgin olive oil
- Crushed red pepper flakes, optional
For the Almond Butter Sauce:
- 3 tablespoons almond butter
- 3 tablespoons water
- 3 tablespoons unseasoned rice vinegar
- 2 tablespoons soy sauce
Instructions
- 1. Bring a large pot of water to a boil and add a pinch of salt and a splash of olive oil. Add the soba noodles and cook until just tender, about 10 minutes. Drain, rinse with water and set aside.
- 2. In a large sauté pan or wok, heat a splash of olive oil over medium-high heat. Add the cabbage, red pepper and broccoli and sauté for 5 minutes. Add the garlic and ginger and continue to sauté for an additional 1 to 5 minutes, until desired crispness.
- 3. Remove vegetables from heat, add the noodles, and toss with the scallions, slivered almonds and crushed red pepper flakes, to desired spiciness.
- 4. To make the sauce, whisk together the almond butter and water until smooth. Then, whisk in the rice vinegar and soy sauce. Pour over the stir fry mixture, and toss to coat. Serve immediately.
Did you make this recipe?
Leave a review below, then snap a picture and tag @thebrowneyedbaker on Instagram so I can see it!
Have been making the sauce from this recipe for years now (usually using peanut butter instead) and it’s always a hit!
Loved the recipe, but I honestly really did not like the sauce. I found it way too vinegary. I make my own almond butter so there is no added sugar or anything so maybe that is why? I recommend less rice vinegar than suggested to whoever makes this dish
I love how easy stir frys are. I haven’t done one with noodles before for some reason. Your recipe has inspired me to give it a try. Thanks for the recipe!
How do I find the link to your journey to healthier recipes? I want to follow them. Love all your recipes!!!!!! Thanks
Hi Connie, I actually never published that series!
I love this recipe! I make it all the time. I takes no time to whip up and the fiance loves it, which is great. Thank you so much for sharing.
I made this today with some modifications, and it was delicious! I’m sure it would have been wonderful with the writer’s intended ingredients, but I went with what I had: soba noodles, creamy peanut butter instead of almond butter, liquid aminos instead of soy sauce, thin green beans, broccoli, red pepper, and a few mushrooms. The sauce was a great amount for a stir-fry with very generous portions for two people. In the future, I’ll probably just whip up this peanut butter sauce again for other veggies and tofu. So simple, too: chop some garlic, 3 tbsp pb, 3 tbsp water, 3 tsbp rice vinegar, 2 tbsp soy sauce, and you have a great stir fry sauce!
Another reason to love Brown -Eyed Baker.
Love the word “flexitarian”……
Will make this today for my vegetarian hubby….as the Coneheads say,”we will enjoy it!”
Yes!! Finally a food I have been craving and I don’t need to go to the store for anything! :D
Just tryed this recipe and it was great!!!!
I added some chicken for extra protein and bamboo shoots since I had some extras waiting to be used and it was fantastic!! Thanks for all the great recipe ideas :)
This recipe looks so good! I can’t wait to try it!
I am looking forward to seeing what other more healthful recipes pop up! :)
love this recipe! my kids eat it too!
The recipe looks fantastic! I just made Soba this week as well! It was my first try at soba – I have been trying to find new food to try out that are healthy as well! Good Luck on your future endeavors! http://cleanupeatup.blogspot.com/2011/05/soba-with-chicken-and-mushrooms.html
-Andrea
so interesting that you used almond butter! this looks so delicious. I love soba, but I normally eat it the traditional way. I can’t wait to try this version.
I’m SO making this! Yes to the flexitarian documentation! I’m very much a flexitarian, too. My household eats meat 3-4 times a month.
Bravo! This is excellent. I love soba and tofu and am also reducing the amount of meat intake in my diet. It’s tough unless you’re cooking every meal! Also tough when you’re cooking food for your family that loves meat. the almond butter is an amazing idea!
This recipe made my 5 to try list for the week. My 3 year old daughter loves all things broccoli so I’ sure this is going to be a hit!
I’d definitely be interested in more healthy AND yummy (that’s possible, right?) recipes. LOVE your website. Love your pictures!
This looks delicious, Michelle! I was born without that “vegetable loving gene” as well, but I’m TRYING to be better! ;)
Off to see if i have the basics for dinner tonight. I think i have the noodles because they are not a favorite of the hubby’s. But since he’s not eating dinner here that means far game for me. Also don’t have almond butter, so peanut here.
This sounds so very delicious! I love soba noodles too. And I love the idea of a spicy almond butter sauce! Not sure if we have almond butter here in France, but I’m certainly going to look! Or I guess I could make my own. And congrats to you on deciding to eat healthier and better!
The ingredients sound delicious, and the bowl in the photo looks truly scrumptious! I imagine it tastes wonderful! Nice bonus that it is also healthy.