Stir fried Soba Noodles and Vegetables topped with dried Nori and Miso Chicken

Stir-fried Soba Noodles and Vegetables topped with dried Nori

Soba noodles is traditionally made using buckwheat flour. Buckwheat flour is locally referred to as kuttu ka atta. This makes it perfect for those on a gluten-free diet. But here you will find them made from buckwheat and wheat flour. So those who want to go gluten-free, please check the ingredients on the pack. But nevertheless it is a healthy option to the regular refined flour noodles packed with the goodness of buckwheat. 

So how does buckwheat score over wheat or rice noodles? Soba contains all eight essential amino acids. The amino acid, Thiamine, missing from white rice, is present in soba. Eating thiamine (vitamin B1) helps to prevent beriberi. Buckwheat also contains lysine, an amino acid which is lacking in wheat flour.

Besides the veggies, there are other two healthy ingredients - Miso paste and dried Nori. Read on for the recipe and the health benefits of these super healthy ingredients....

   

Ingredients

Soba noodles (cooked) – 1 cup

Broccoli, Mushroom, spring onions – ½ cup each

Garlic (minced) – 1 tbsp

Ginger (grated) – 1 tbsp

Miso paste – 1 tbsp

Pepper sauce - 1 tbsp

Spicy Black Bean paste - 1 tbsp

Soy sauce – 1 tsp

Oyster sauce – 1 tsp

Sriracha – 1 tsp

Black pepper powder – 1 tsp

Cayenne pepper/Red chili flakes (for topping) – according to taste

Dried nori – 1 tbsp

Olive oil – 1 tbsp

Method

Stir fry the vegetables separately in olive oil

Add the sauces and vegetables

Add the noodles and mix slowly

Top with nori

Add chili flakes for a dash of extra spice

Miso Chicken

Ingredients

Chicken breasts – 4 to 5 medium pieces

Miso paste – 1 tbsp

Olive oil – 1 tsp

Sesame oil – 1 tsp

Soy sauce – 1 tsp

Sriracha – 1 tsp

Salt – according to taste

Method

Mix all the ingredients of the marinade

Marinate the chicken pieces in this mixture for 1 or 2 hours

Coat the chicken pieces with sesame seeds

Bake at 180 degrees C for 15 mins

Turn them over and bake again for 10 to 15 mins till crisp on the outside

Note: The quantity of spices and sauces can be altered according to your taste in both the recipes

Health Benefits of Soba

Good protein content

Contains omega-3 fats

Lowers blood glucose levels

Lowers blood pressure

Lowers cholesterol

Rich in antioxidants

Health Benefits of Nori

Contains significant amounts of vitamin B12.. best source for strict vegetarians

Significant dietary source of iodine

Rich source of unsaturated fatty acids

Loaded with zinc, copper, and selenium

Rich source of free and bound amino acids

Note: Nori has high sodium levels

Health Benefits of Miso

Rich in antioxidants – manganese, zinc and copper

Rich in Vitamin K

Rich in phytonutrients

Anti-inflammatory

Provides cardiovascular benefits

Provides probiotics (good or helpful bacteria thaty help keep your gut healthy) 

Helps improve digestion

Has positive effect on blood pressure

Has anti-cancer effects