prep + cook time 30 minutes serves 4
4 green tea bags
250g (8oz) 100% buckwheat
2 cups (300g) frozen shelled edamame (soybeans), thawed
1 tablespoon sesame oil
2 green onions (scallions),
3 cloves garlic, sliced thinly
1 long green chilli, chopped finely
120g (4oz) baby spinach leaves
1 cup coriander (cilantro) leaves, chopped coarsely
¼ cup (60ml) lime juice
2 medium avocados (500g),
½ cup (80g) almond kernels, roasted, chopped coarsely
1 Bring 3 litres (12 cups) water to the boil in a large saucepan. Turn off the heat. Add tea bags; steep for 10 minutes. Discard tea bags.
2 Fill a large bowl with cold water. Return tea water to the boil; add soba noodles, then cook for 5 minutes or until tender. Drain, reserving ½ cup (125ml) cooking liquid. Working quickly, refresh noodles in the cold water; drain. Cover until ready to serve.
3 Pat thawed edamame dry with paper towel. Heat oil in a wok or large frying pan over high heat. Add green onion, garlic and chilli; cook, stirring frequently, for 1 minute or until fragrant. Add edamame; cook, stirring occasionally, for 2 minutes or until edamame are blistered slightly.
4 Add noodles to wok with spinach, half the coriander, the lime juice and reserved cooking liquid; cook, tossing continuously, for 2 minutes or until well combined and spinach has wilted.
5 Serve topped with avocado, remaining coriander and the almonds.
Edamame, Avocado & Spinach Soba noodles Recipe Tips
Make sure you buy unsalted edamame as they are better for heart health. Seed the chilli if you prefer less heat.
swap You can use peas instead of the edamame, if you like.
Roasting the almond kernels brings out their flavour
THE Doctor SAYS Buckwheat soba noodles are often more nutritious than noodles made with other refined flours. Buckwheat is also better for heart health and blood sugar control.
THE dietitian says
Edamame (soybeans) have heart-health benefits because they are a great plant-based replacement for a meat meal, which is high in saturated fats.
Everyday Food As Medicine by Dr Kerryn Phelps and Jaime Rose Chambers shows how you can make delicious meals and enhance your health with specific everyday ingredients.
Available where all good books are sold and at www.bauerbooks.com.au