This nutritious soba noodle bowl is topped with a variety of colorful vegetables and drizzled with a flavorful dashi-based sauce!
Incorporating a variety of vegetables into more of my meals is something I often do to increase my nutrient intake. Different colors of vegetables actually contain different vitamins and minerals, so the more colors on the plate, the greater variety of nutrients you take in! This colorful veggie soba noodle bowl makes eating more vegetables simple and is packed with flavors, making it a delicious and nutritious meal for lunch and dinner. It is also a great dish for meal prepping or to-go.
Soba noodles are thin Japanese noodles, made from buckwheat, a high protein, high fiber, gluten-free grain that aids with digestion and lowering cholesterol levels. It is eaten cold with a sauce or eaten hot in a noodle soup. This recipe is for a cold soba noodle bowl that is easy to put together. An umami-rich sauce made of dashi, or bonito flakes, is used to flavor the entire dish. The dish is easily customizable, which allows you to select vegetables and toppings of your choice. I used the following ingredients for color and nutrition content:
- Soba noodles: Soba noodles are made from buckwheat, which is high in fiber, helping with elongated satiation, digestion, and lowering cholesterol levels. The noodles I often use are Weichuan soba noodles and Sukina soba noodles 48 oz.
- Eggs: The eggs were cooked in a pancake style and cut thinly with a knife. Eggs are high in protein, iron, and vitamin D which help boost immunity.
- Cucumbers: Low in calories and is high in vitamin K for wound healing and anti-inflammatory benefits that protect against chronic diseases.
- Tomatoes: Tomatoes are a great super food that are high in fiber, vitamin C and B vitamins which support digestion, immunity, and tissue growth, respectively.
- Bean sprouts: High in Vitamin C and helps with digestion, lowering cholesterol, and protective from free radicals.
- Carrots: High in beta-carotene that protects the body from toxic substances such as tobacco smoke and pollution.
- Kimchi: High in a variety of vitamins; fermentation health benefits include anti-inflammation, improved intestinal health, and boosted immune system.
- Furikake: Furikake is a Japanese seasoning mix typically made of seaweed, sesame seeds, bonito flakes, and other natural ingredients. Seaweed is high in vitamins and minerals such as iron, iodine, and calcium. It is used to flavor rice, soups, and noodles dishes. Try the popular Nori Fume furikake seasoning 1.7 oz.
This recipe is simple and such a treat for the eyes and mouth! The dashi sauce is incredibly flavorful and all the flavors in the dish work well together. While this recipe makes just one serving, you may considering cooking more portions as a meal prep entree.
Veggie Soba Noodle Bowl
yield: 2 servings
total cook time: 25 min.
For the sauce (Recipe from wandercooks.com):
- 48 g. or 3 tbsp. light soy sauce
- 51 g. or 3 tbsp. mirin
- 30 g. or 2 tbsp. rice wine
- 3 g. or 1 tsp. dashi powder
- 1/8 tsp. or 1 g. sugar
For the noodles:
- 180 g. or 2 bundles dry soba noodles (soba noodles typically come pre-portioned)
- 2 large eggs
- 1 g. or 1/8 tsp. salt
- 80 g. or 1/3 medium cucumber, cut into thin strips
- 180 g. or 1 large tomato, cut into wedges
- 100 g. or 1 c. bean sprouts, boiled and drained
- 64 g. or 1/2 c. carrots, cut into thin strips
- 50 g. or 1/3 c. kimchi
- 2 g. or 1 tsp. furikake (optional)
- To make the sauce, add all ingredients into a small saucepan and cook until it boils. Stir and remove from heat to cool.
- For the noodles, boil the soba noodles according to the package instructions, around 5-8 min. Rinse and drain to remove starch. Set aside.
- In a small bowl, whisk the 2 eggs and salt together. Pour into a large (approx. 9 in.) non-stick frying pan and cook for about 5 min on low heat with a lid on. When there is no raw egg left, use your spatula to roll the egg pancake up. Remove from heat. When the egg roll is cool enough to touch. Slice the roll to make thin strips. Set aside.
- Make sure all your vegetables are cut and ready for plating.
- To assemble the noodles, take two bowls and place noodles. Top each bowl with equal portions of the cucumber, tomato, bean sprouts, carrots, and kimchi. Top with egg strips and furikake. Pour the sauce over the noodles and enjoy!
*Nutrition facts are estimates.
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