Soba Noodles with Spring Vegetables and Teriyaki Sauce

Soba noodles are made of buckwheat flour and can be prepared in various hot and cold dishes. Soba dishes are very popular in Japan, available from specialty restaurants to fast food places at railway stations. Soba noodles are available in dried form in U.S. supermarkets.

Contrary to its name, buckwheat is not related to wheat, nor it is a cereal grain. It is a fruit seed related to rhubarb and sorrel, making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens. Therefore, it is both gluten-free and grain-free! Always check the packaging on soba noodles to make sure no other flours are added if you follow a 100% gluten or grain free diet.

Since spring is finally here, I prepared this dish with spring veggies and then added a homemade teriyaki sauce. This dish is extremely easy to make and will be ready in 20 minutes or less. Your homemade teriyaki sauce will take a little longer to cook, but you can make it ahead and refrigerate until ready to use.

SOBA NOODLES WITH SPRING VEGETABLES AND TERIYAKI SAUCE

Serves 4

For noodles with veggies:  1 tablespoon canola oil
2 garlic cloves (peeled and sliced)
5 slices fresh ginger
1 bunch green asparagus (washed and cut into 1-inch pieces)
2 bunches scallions (washed and cut into 1-inch pieces)
1/2 cup peas
8 oz. soba noodles

For teriyaki sauce:
1 cup mirin (Japanese rice wine)
1 cup packed light brown sugar
1 cup soy sauce

Cook noodles in a pot of salted water until just tender but still firm to bite, about 8 minutes. Drain and  rinse noodles under cold water. Drain well.

Heat a deep sauté pan or wok over high heat and add canola oil, ginger and garlic. Cook for 1-2 minutes until garlic is golden brown; remove using a slotted spoon; reserve garlic and discard ginger.

Add asparagus, scallions and peas and cook over medium-high heat until tender (about 4 minutes). Season to taste with salt.

Add cooked noodles and toss to combine. Transfer to a bowl and add teriyaki sauce.

For the teriyaki sauce: Combine all ingredients in a small sauce pan, bring to a boil and gently simmer, stirring occasionally until slightly thickened (about 40 minutes). Let cool.

Enjoy!!

Fish Stew with Yukon Gold Potatoes and Peas

Here is another good meal for a wintery day. Again, really nutritious and healthy, fat free and packed with vitamins and fiber. I wanted to do this stew with halibut but unfortunately it is out of season and I had to buy red grouper instead. You can really use any fish you like, including cod. You can make your own fish stock or buy it at your local fish market. If you like your food spicy you can add some cayenne and fire it up!

FISH STEW WITH YUKON GOLD POTATOES AND PEAS

SERVES 4

3 tablespoons of olive oil
1/2 onion (chopped)
1 garlic (chopped)
1 1/2 to 2 lb. of Halibut or Grouper
8 medium yukon gold potatoes
1 1/2 cups of peas
1 1/2 cups of fish stock
3 tablespoons of flat leaf parsley (finely chopped)
salt and pepper

Preheat a deep sauté pan and add the olive oil, the onion and garlic and cook at medium heat for 1 minute. Add the potatoes peeled and sliced in 1/2 inch rounds; sauté for another 3 minutes. Add the fish stock and simmer covered for about 12-15 minutes. Add the peas (frozen or fresh), the parsley and the fish lightly covered in flour; cover the pan and simmer until the fish is done, 7-10 minutes. Eat right away! Enjoy!