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Miso Soba Stir Fry With Greens And Beans

Posted By IsaChandra On October 19, 2010 @ 2:04 am In Entrees,Gluten Free,Low Fat,Recipe | 31 Comments

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.


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