Soba "Fideos" with Sea Vegetables

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
55%
Soba "Fideos" with Sea Vegetables
60 min.
4
412kcal

Suggestions


Discover the delightful fusion of flavors in our Soba "Fideos" with Sea Vegetables, a dish that not only tantalizes your taste buds but also nourishes your body. This vibrant, vegetarian, and vegan recipe is perfect for those seeking a gluten-free and dairy-free meal that doesn't compromise on taste. With a health score of 55, it's a wholesome choice for lunch, dinner, or any time you crave a satisfying main course.

Imagine the nutty aroma of toasted buckwheat soba noodles mingling with the umami richness of shiitake mushrooms and the briny essence of sea vegetables like dulse and wakame. The addition of fresh baby radishes and carrots adds a crisp texture and a pop of color, making this dish as visually appealing as it is delicious. The zesty Meyer lemon dressing, infused with garlic and parsley, ties all the elements together, creating a harmonious balance of flavors.

Ready in just 60 minutes, this recipe serves four and is perfect for sharing with family and friends. Whether you're a seasoned cook or a kitchen novice, you'll find joy in preparing this nourishing meal. So, roll up your sleeves and embark on a culinary adventure that celebrates the bounty of the sea and the earth. Your taste buds will thank you!

Ingredients

  • servings baby radishes and/or baby carrots with tops
  • ounce dulse* dried snipped
  • tablespoons flat-leaf parsley leaves chopped
  • tablespoon garlic minced
  • teaspoons lemon zest 
  • 0.3 cup meyer lemon juice 
  •  nori* snipped
  • 0.5 cup olive oil extra-virgin divided
  • 0.5 cup miso red (aka)
  • oz mushroom caps thinly sliced
  • 9.5 oz soba (buckwheat noodles)
  • 0.8 ounce wakame pieces dried

Equipment

  • bowl
  • whisk
  • pot
  • sieve
  • slotted spoon

Directions

  1. Soak wakame in at least 6 cups water for time specified on package, or until tender-crisp. Discard ribs, if any, and finely chop wakame. Strain soaking liquid through a fine-mesh strainer into a medium bowl and add shiitakes.
  2. In a bowl, whisk together miso, 1/2 cup oil, the zest and juice, garlic, and parsley.
  3. Heat remaining 3 tbsp. oil in a large pot over medium heat. Break up soba into roughly 1-in. pieces and toast, stirring often, until deep golden, about 10 minutes.
  4. Pour in the soaking liquid and stir in shiitakes. Cover and cook at a bare simmer about 15 minutes, or until soba is tender.
  5. Stir miso dressing into soba to coat, then add wakame, dulse, and nori. Using a slotted spoon, divide among deep plates and top with baby radishes and/or carrots.
  6. Pour any remaining liquid around soba.
  7. *Find the sea vegetables at Whole Foods Market or Japanese markets, or order online from the Ocean Harvest Sea Vegetable Company (ohsv.net). Nori is also in the Asian aisle of your grocery store. Look for miso in the refrigerated produce section, near the tofu.
  8. Quick twist: Cook the soba in mushroom broth instead of sauting. Spoon the miso dressing into bowls, top with soba, and pour in broth.
  9. Add sliced or diced fresh radishes and carrots, then cilantro sprigs.

Nutrition Facts

Calories412kcal
Protein14.91%
Fat20.79%
Carbs64.3%

Properties

Glycemic Index
58.13
Glycemic Load
26.17
Inflammation Score
-10
Nutrition Score
28.320869542982%

Flavonoids

Eriodictyol
1.27mg
Hesperetin
2.89mg
Naringenin
0.22mg
Apigenin
4.33mg
Luteolin
0.1mg
Kaempferol
0.04mg
Myricetin
0.34mg
Quercetin
10.48mg

Nutrients percent of daily need

Calories:411.93kcal
20.6%
Fat:10.17g
15.65%
Saturated Fat:1.64g
10.22%
Carbohydrates:70.81g
23.6%
Net Carbohydrates:57.72g
20.99%
Sugar:7.06g
7.84%
Cholesterol:0mg
0%
Sodium:1514.36mg
65.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.43g
32.85%
Vitamin A:12200.76IU
244.02%
Manganese:1.49mg
74.73%
Fiber:13.09g
52.36%
Vitamin K:54.63µg
52.03%
Copper:1.03mg
51.54%
Magnesium:191.77mg
47.94%
Phosphorus:340.95mg
34.1%
Vitamin B3:6.28mg
31.38%
Vitamin B2:0.47mg
27.59%
Iron:4.85mg
26.94%
Potassium:685.17mg
19.58%
Zinc:2.91mg
19.42%
Vitamin B6:0.38mg
19.21%
Vitamin C:15.66mg
18.98%
Folate:75.66µg
18.92%
Vitamin B5:1.61mg
16.07%
Selenium:9.95µg
14.22%
Vitamin B1:0.15mg
9.85%
Calcium:95.03mg
9.5%
Vitamin E:0.93mg
6.18%
Source:My Recipes