Soba Salad with Grilled Sweet Potato, Eggplant, and Red Pepper

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
57%
Soba Salad with Grilled Sweet Potato, Eggplant, and Red Pepper
45 min.
4
711kcal

Suggestions


Discover a vibrant and nutritious culinary experience with this delightful Soba Salad featuring grilled sweet potato, eggplant, and red pepper. Perfect for anyone looking to indulge in a hearty yet healthy meal, this dish is a celebration of fresh flavors and wholesome ingredients. The unique combination of tender soba noodles, char-grilled vegetables, and a zesty marinade infuses excitement into each bite.

Whether you're enjoying it as a side dish, a refreshing lunch, or a satisfying main course, this salad is both colorful and appealing. The natural sweetness of grilled sweet potatoes and red peppers harmonizes beautifully with the smoky undertones of eggplant, all complemented by the earthy buckwheat soba noodles.

This recipe is not only vegetarian but also vegan, gluten-free, and dairy-free, making it an excellent choice for everyone at your table. With a health score of 57, you can feel good about serving this nutritious option without compromising on taste. In just 45 minutes, you can whip up an extraordinary meal that showcases the bounty of fresh produce while keeping things simple and delicious.

So, fire up your grill and let the tantalizing aroma of marinated vegetables fill your kitchen. Get ready to impress your friends and family with a dish that is as pleasing to the eyes as it is to the palate. Let’s savor the goodness of wholesome ingredients together!

Ingredients

  • teaspoons brown sugar 
  • tablespoon sesame oil dark
  • 1.5 teaspoons dijon mustard 
  • inch eggplant ( 1 medium)
  • teaspoon ginger fresh minced peeled
  •  garlic clove crushed
  • 0.3 cup spring onion thinly sliced
  • 1.5 tablespoons soy sauce low-sodium
  • 2.5 tablespoons blackstrap molasses 
  • 0.3 cup orange juice 
  •  bell pepper red cut into 4 wedges
  • tablespoon cooking sherry 
  • cups bulgar wheat cooked uncooked ( 8 ounces buckwheat noodles)
  • inch sweet potatoes and into ( 2 medium)
  • teaspoons vegetable oil 
  • tablespoon water 

Equipment

  • bowl
  • sauce pan
  • grill
  • ziploc bags

Directions

  1. Place potato slices in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer for 5 minutes or until crisp-tender; drain. Rinse with cold water; drain well.
  2. Combine juice and the next 5 ingredients (juice through garlic) in a large zip-top plastic bag.
  3. Add potato slices, eggplant, and bell pepper to bag; seal and marinate in refrigerator for 1 hour, turning bag occasionally.
  4. Remove the vegetables from bag, reserving marinade.
  5. Prepare grill.
  6. Place the vegetables on grill rack coated with cooking spray, and grill for 4 minutes on each side or until done, basting frequently with 1/2 cup reserved marinade.
  7. Place vegetables on a platter; drizzle with remaining marinade.
  8. Combine onions and next 5 ingredients (onions through ginger).
  9. Place soba in a large bowl, and drizzle with dressing.
  10. Serve with vegetables.

Nutrition Facts

Calories711kcal
Protein12.6%
Fat13.99%
Carbs73.41%

Properties

Glycemic Index
98
Glycemic Load
60.57
Inflammation Score
-10
Nutrition Score
37.913043416065%

Flavonoids

Delphinidin
2.18mg
Catechin
0.03mg
Epicatechin
0.02mg
Eriodictyol
0.04mg
Hesperetin
2.48mg
Naringenin
0.46mg
Luteolin
0.18mg
Kaempferol
0.12mg
Myricetin
0.02mg
Quercetin
27.17mg

Nutrients percent of daily need

Calories:710.55kcal
35.53%
Fat:11.78g
18.13%
Saturated Fat:2.14g
13.36%
Carbohydrates:139.19g
46.4%
Net Carbohydrates:120.97g
43.99%
Sugar:14.81g
16.46%
Cholesterol:0mg
0%
Sodium:248.95mg
10.82%
Alcohol:0.39g
100%
Alcohol %:0.18%
100%
Protein:23.89g
47.77%
Manganese:2.52mg
125.96%
Magnesium:437.8mg
109.45%
Copper:1.97mg
98.46%
Fiber:18.22g
72.89%
Vitamin B3:12.6mg
63%
Phosphorus:624.56mg
62.46%
Vitamin C:50.39mg
61.08%
Vitamin B2:0.78mg
45.96%
Potassium:1144.6mg
32.7%
Vitamin A:1598.4IU
31.97%
Zinc:4.32mg
28.83%
Vitamin B6:0.57mg
28.72%
Iron:4.8mg
26.68%
Selenium:17.27µg
24.67%
Vitamin B5:2.41mg
24.09%
Vitamin K:23.56µg
22.43%
Folate:80.1µg
20.03%
Vitamin B1:0.23mg
15.19%
Calcium:74.48mg
7.45%
Vitamin E:0.81mg
5.39%
Source:My Recipes