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Sesame Noodles with Summer Vegetables

Spicy Sesame Noodles with Summer Vegetables

Servings: four meals, or eight snacks

Equipment: stove, large pot, colander

How long does it take?

30 minutes

What's in it?

8 ounces Japanese soba noodles, dry
1 scallion, chopped
10 fresh green beans, chopped
1 red pepper, chopped

For sesame sauce:

1 tablespoon sesame oil
2 tablespoons tamari or soy sauce
1 cup natural peanut butter or tahini
1 teaspoon cumin
1 teaspoon fresh ginger, chopped
Pinch of chili powder
Salt and pepper to taste

How to make it:

Fill the pot halfway with water. Bring water to a boil. Add dry soba noodles, and turn heat down to medium. Stir noodles every few minutes, until they are soft. Carefully drain water from noodles by pouring noodles into a colander. Rinse noodles with cold water. Place noodles and chopped vegetables into a large bowl. In a separate bowl, mix together all ingredients for sauce. Pour sauce over the noodle mixture and toss.

Nutrition breakdown for one cup:

Calories: 258 (20% from fat), Protein: 11 g, Carbohydrate: 46 g, Fat: 6 g (saturated fat: 1 g), Vitamin A: 504 IU (63% of the RDA), Sodium: 1949 mg, Vitamin C: 16 mg (32% of the RDA), Thiamin: 27% of the RDA, Magnesium: 69 mg (25% of the RDA)

What's in it for you?

Soba noodles are flat Japanese noodles that are rich in energy-releasing B vitamins and low in fat. Try buckwheat soba noodles for a richly exotic dish.

Fresh ginger adds an aromatic, distinctive flavor without adding fat or calories. It is a cornerstone of healthy Asian cooking.

Chef's tip:

You can find soba noodles in many supermarkets near the pasta or in the "natural foods" section. You can also find soba noodles in health food stores and Asian markets.

 
 
 
Last Modified Date: 8/15/2000
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