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Healthy Sesame Soba Noodle Bowls

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  • Prep 45 min
  • Total 45 min
  • Servings 6
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This light, fresh vegetarian main dish makes your meatless Monday a breeze, plus any leftovers are great for lunch on Tuesday!
By Betty Crocker Kitchens
Updated Sep 20, 2016
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Ingredients

  • 12 oz uncooked soba (buckwheat) noodles
  • 2 tablespoons toasted sesame oil
  • 1 red bell pepper, cut into strips
  • 2 cups fresh snow pea pods (1 cup), strings removed, cut diagonally (about 4 1/2 oz)
  • 6 medium green onions, cut diagonally, whites and greens separated
  • 1 tablespoon finely chopped gingerroot
  • 2 cloves garlic, finely chopped
  • 1/4 cup honey
  • 5 tablespoons reduced-sodium soy sauce
  • 1/2 cup orange juice
  • 2 oranges, sectioned
  • 1 tablespoon black sesame seed

Steps

  • 1
    Cook noodles as directed on package. Drain; rinse under cold water until cool. Set aside.
  • 2
    Meanwhile, in 5-quart Dutch oven, heat sesame oil over medium heat until shimmering. Add bell pepper, snow peas and whites of onions, reserving onion greens for garnish. Cook 3 to 4 minutes or until softened. Remove vegetables from Dutch oven; set aside.
  • 3
    Add gingerroot, garlic, honey and soy sauce to Dutch oven; heat to simmering. Cook 3 to 5 minutes or until thickened. Beat in orange juice with whisk; remove from heat. Add noodles to orange juice mixture; toss to coat.
  • 4
    Divide noodles evenly among 6 bowls. Top with vegetables, oranges, sesame seed and onion greens.

Tips from the Betty Crocker Kitchens

  • tip 1
    To section an orange, peel orange down to flesh, leaving no white pith. With sharp knife and between walls of membrane, cut segments straight down. Gently remove sections.
  • tip 2
    Black sesame seed adds a great unexpected color and light crunch to this dish, but plain toasted sesame seed makes a great substitution.
  • tip 3
    To pack an extra protein punch, top the noodles with baked tofu.
  • tip 4
    If you are carefully watching your sodium intake, be sure to check the nutrition label of the soba noodles. The sodium levels can vary widely. We used soba noodles with 0 mg of sodium per serving in our calculations.

Nutrition

330 Calories, 6g Total Fat, 11g Protein, 59g Total Carbohydrate, 20g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
330
Calories from Fat
50
Total Fat
6g
9%
Saturated Fat
1g
4%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
540mg
23%
Potassium
340mg
10%
Total Carbohydrate
59g
20%
Dietary Fiber
9g
35%
Sugars
20g
Protein
11g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
60%
60%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
3 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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