October 19, 2010

Miso Soba Stir Fry With Greens And Beans

by IsaChandra

Serves 4

Active cooking time: 30 minutes
Total cooking time: 30 minutes
Key: Gluten free (if using GF noodles), 30 minutes

Everything you want out of life in one bowl. Or at least everything you want out of dinner. Nutrient rich buckwheat noodles, beans and greens with flavorful, salty miso. I love azuki beans here, they have a sweet and nutty flavor that just cuddles right up to the miso. They also have a tendency to fall apart just a bit, which is great for coating the noodles. However, if you can’t find azukis, black beans taste really great, too. For this recipe, use whatever miso you have on hand.

Note: Not all soba noodles are gluten free. Look for noodles that are 100% buckwheat if you or someone you are serving follows a gluten free diet.

Another note: This is for my low fat cookbook, if you don’t care about lowfat, then increase the oil to 2 tablespoons. Which still isn’t a ton of fat.

8 oz buckwheat soba

1 lb broccoli, stems thinly sliced, cut into florettes
1 teaspoon olive oil
6 cloves garlic, minced
1 bunch swiss chard (about 1/2 pound), rough stems removed, roughly chopped
1 cup thinly sliced green onions, plus extra for garnish
1/2 teaspoon salt
1 16 oz can azuki beans, rinsed and drained
1/3 cup miso
1/2 cup hot water
4 teaspoons toasted sesame seeds
Sriracha hot sauce, to serve

Cooking spray

Prepare a pot of salted water for boiling soba.

Preheat a large pan over medium high heat. First sautee the broccoli with a bit of cooking spray and a pinch of salt for about 5 minutes. Cover the pan and flip once or twice. Broccoli should be browned in some spots. Add a splash of water at the end, cover for another minute. The pan should be steaming. Remove brocolli from pan and set aside. (By the way, that is my favorite way to prepare broccoli in general if I am serving it on the side.)

At this point, the water should be boiling. Use a mug to remove 1/2 a cup of water, you can use that to mix into your miso in a few steps. Then cook the noodles according to package directions, usually boiling for under 5 minutes. Drain when ready.

Now we’ll put everything together. Preheat the large pan again, over medium heat. Saute the garlic in oil for about a minute, until fragrant. Add chard, green onion and salt and saute for about 5 minutes, until wilted. Add beans to heat through.

In the meantime, in a mug or measuring cup, mix together miso and warm water until relatively smooth.

Add drained noodles to the pan, along with the miso and broccoli. Saute for about 2 minutes, using a pasta spoon, making sure everything is nice and coated. Taste for salt. To serve, top with sesame seeds and green onions and keep the Sriracha close at hand.

  • October 25, 2010 at 5:24 pm: Avy

    I’m fairly certain I need to blog about this recipe. Thanks for sharing!

  • October 25, 2010 at 11:37 pm: Sarah Miller

    Hi- I’m the admin for the Hawaii Branch of the Arthritis Foundation. I’d love to use your recipe and accompanying picture for a newsletter we are doing that will be going out all over the state. We have a major Asian influence in Hawaii and I think this recipe will be a hit, especially since it incorporates ingredients/foods that can help reduce inflammation. I would put a credit to your website for posting the recipe, as well as a photo credit- a name credit too if you would like. Can you let me know if this is okay to do and if you have any stipulations? I can even make sure I send you a copy of the newsletter after it’s printed if you’d like. Please email me and let me know. Thanks so much!

  • October 28, 2010 at 12:35 am: kcar1

    I went to make this recipe and got too far in (had the soba open and the adzuki cooked) before I realized I was missing most of everything. I made the following subs:

    No miso –> black bean and garlic sauce
    No swiss chard –> collard greens
    No broccoli –> no broccoli :(
    No green onion –> small amount of white onion
    No Siriracha sauce –> Tobasco (but forgot it anyway)

    And I forgot the sesame seeds.

    It was still very good, the kids ate it — and I always looking for something to sneak those greens in. And I am sure the leftovers will be even better with the sesame and chili sauce.

  • October 30, 2010 at 2:41 am: admin

    Sure Sarah, you can use it. -Isa

  • November 9, 2010 at 8:36 pm: Allison

    Mmmm, I have soba noodles in my pantry that I’ve never used! This looks awesome!!

  • November 15, 2010 at 3:38 pm: Lizzie

    Hi Isa,

    I made this for my husband and me on Sunday–and we have quite a bit of leftovers. Only problem is, it’s gotten a little dry in the fridge. Any ideas on what I can add to make it a little saucy again? I think I also overcooked the noodles, which doesn’t help.

    Delicious, though I botched it a little!

  • November 16, 2010 at 8:31 pm: Sarah Miller

    Thank you, Isa! If you’d like a copy of the newsletter (It should be coming out in December) I’d be happy to send you an issue if you’d like to email me at smiller@arthritis.org. Thanks again!

  • January 12, 2011 at 3:28 am: n.g.

    Made it with some whole wheat penne pasta, no green onions, & no sesame seeds & it was still slammin’.

    Note: Subs were only because I was too lazy to get the proper things. I’m sure it would have been a thousand times more satisfying with soba noodles!

    Still slammin.

  • January 16, 2011 at 1:34 pm: Scrumptious

    Made this with red miso and cannellini beans and it was fantastic! I love how cheap, healthy, and easy this recipe was. Oh, and delicious, too! I didn’t have any scallions and they would have been lovely but weren’t missed. I also added the chard stalks, thinly sliced, into the pan with the broccoli, ’cause I like my chard stalks and hate to have them go to waste. The miso sauce is so incredibly yummy – what a great idea, Isa!

  • March 10, 2011 at 12:36 am: Colinski

    I went to my local pan-Asian supermarket, and they DON’T have canned adzuki beans!! Well, that is, they don’t have canned adzuki beans that aren’t canned in syrup. I guess that’s how the Japanese want them. Sure, I could buy the dried beans, but I’m not at that stage yet in my home cooking. Still too lazy for all that. :)

  • April 12, 2011 at 3:05 am: philog

    I just stumbled on the Punk Kitchen website last night when roaming the web for vegan recipes. I made this recipe tonight for dinner. Used brown miso, rainbow chard, and spring onions. I also added asparagus and firm tofu, diced small like the beans. We really enjoyed it and will definitely make it again..

  • September 7, 2011 at 12:22 am: Ali

    I used brown rice miso and fresh spinach instead of chard. No cock sauce on hand either — I mixed in a little Sembal instead. SUPER nummy!

  • September 20, 2011 at 4:36 am: Lauren

    My two-year old ate this! Enough said.

  • February 24, 2012 at 4:51 pm: MarissaC

    I’m excited to try this recipe! We’ve been getting Swiss chard in our CSA box nearly every week for the past few weeks, so I’m excited to find a new recipe using it! I’m new to your site but am looking forward to trying all the incredibly delicious looking recipes you’ve created! Thanks so much for sharing them!

  • July 24, 2012 at 8:10 pm: amber

    I made this recipe, and YUM! The amount of sodium scared me a bit though, might try it next time with only 1/4 cup miso. Question: Book says udon, this says soba. I used soba because that is what I had in the house. Any updates on why udon made it into the book? Are udon preferred over soba? Just curious! Was really good with udon…..thanks!

  • July 25, 2012 at 8:38 am: Laura

    The method on cooking the broccoli was awesome, I’m definitely remembering that tip!

    As for the dish as a whole, it was way too salty for me. If I made again, I’ll definitely be cutting back on the miso (at least by half). Other than the salt, thought it was a tasty combo of flavors.

  • September 5, 2012 at 11:40 pm: Wendybird13

    I made this for dinner tonight, and it was great. I used the full amount of miso and no other salt. I think the salt level was about right to balance all the potassium from the 100% buckwheat noodles, greens, and beans (I used no salt added beans).

  • October 11, 2012 at 10:49 pm: Cydni

    This, right here. This is the broccoli cooking technique I’ve been looking for. I knew sauteing didn’t work, because the florets would get all charred and weird. But steaming alone left them flavorless. I don’t know why it never occurred to me to saute and then steam, but it never did. Now I think broccoli and I can be friends again.

    • October 12, 2012 at 6:06 pm: IsaChandra

      Yay! Glad I could help!

  • October 29, 2012 at 1:50 am: Jen

    I love this recipe! Be careful not to overcook the soba noodles and broccoli, bc that makes a real difference.

  • January 14, 2013 at 2:55 pm: html to wordpress design

    You really smashed it again my buddy carry on the very good work I often get pleasure from the
    posts! !

  • February 12, 2014 at 1:09 am: Loomis

    I just made this and I have to say…..it’s a winner! Sooo good!!!