📂 Rice & Pasta
#Vegan
#Dairy-Free
#High Protein
#Asian Cuisine
Buckwheat Soba Noodle Wok with Vegetables and Heura
🥢 Asian street food in a 100% plant-based version. Soba noodles (gluten-free) stir-fried over high heat with Heura strips, broccoli, and soy sauce.
🛒 Ingredients
- 4.2 oz Soba noodles
- 5.3 oz Heura
- 3.5 oz Broccoli
- 1/2 Red bell pepper
- 1 fl oz Soy sauce
- Sesame oil
- Garlic and Sesame
🥢 Soba Noodle Wok: The Power of Buckwheat
Soba noodles, made from buckwheat, are a pillar of Japanese cuisine. They provide an unmistakable nutty flavor and are a nutritionally superior alternative to conventional wheat pasta. Stir-fried in a wok with crunchy vegetables and 'Heura' (a plant-based soy and olive oil protein that mimics chicken texture), we achieve a 100% vegan, quick dish full of clean energy.
🌱 Why it is exceptionally healthy
- Gluten-Free Pseudocereal: Buckwheat does not contain gluten, is easy to digest, and is rich in rutin, an antioxidant that strengthens blood vessels.
- Premium Plant Protein: Heura or textured soy provides a very high amount of protein (over 18%) enriched with vitamin B12, with no saturated fats.
- Quick Stir-Fry: The wok technique preserves the color, crunch, and vitamins of the vegetables by exposing them to heat for a minimal time.
📝 Step-by-Step Preparation
- The Protein: Use 5.3 oz (150g) of Heura chunks (or plant-based chicken strips). In a wok or large skillet, brown them over high heat with 2 tsp (10ml) of EVOO for 3 minutes. Remove and set aside.
- The Vegetables: Cut 1/2 red onion into slices, 3.5 oz (100g) of broccoli into tiny florets, and 1/2 red bell pepper into thin strips.
- The Stir-Fry: In the same wok over maximum heat, add an extra drop of oil and sauté the vegetables for 4 minutes, stirring constantly. They should remain 'al dente'.
- Cooking the Pasta: Meanwhile, boil 4.2 oz (120g) of buckwheat soba noodles following the instructions (usually just 4 minutes). Drain them and rinse with cold water to stop the cooking and remove excess starch.
- The Glaze: Return the Heura to the wok with the vegetables. In a small bowl, mix 1 fl oz (30ml) of low-sodium soy sauce, 1 teaspoon of sesame oil, and 1 grated garlic clove.
- Integration: Add the drained noodles to the wok and pour the sauce over them. Sauté everything together for 1 minute over high heat so the noodles absorb the flavor. Serve garnished with toasted sesame seeds.
