Name: Vegan Soba Noodles LowFODMAP
Yield: 726 grams
Ingredients: 100 grams of noodles, japanese, soba, dry; 200 grams of tofu, raw, regular, prepared with calcium sulfate; 90 grams of edamame, frozen, unprepared; 1 large unit of carrots, old, raw (140 g); 1 1'' piece of cucumber, raw, flesh and skin (60 g); 5 grams of sesame seeds; 1 tablespoon of garlic infused olive oil (11 g); 5 tbsps of soy sauce made from soy (tamari) (90 g); 1 tbsp of syrups, maple (20 g); 3 tbsps of rive wine vinegar (45 g); 2 grams of minced ginger, fresh; 1 sliced ring of peppers, capsicum, chilli, red, raw (10 g) (optional)

Ingredients

or100 grams of noodles, japanese, soba, dry

or200 grams of tofu, raw, regular, prepared with calcium sulfate

or90 grams of edamame, frozen, unprepared

or1 large unit of carrots, old, raw (140 g)

or1 1'' piece of cucumber, raw, flesh and skin (60 g)

or5 grams of sesame seeds

or1 tablespoon of garlic infused olive oil (11 g)

or5 tbsps of soy sauce made from soy (tamari) (90 g)

or1 tbsp of syrups, maple (20 g)

or3 tbsps of rive wine vinegar (45 g)

or2 grams of minced ginger, fresh

or1 sliced ring of peppers, capsicum, chilli, red, raw (10 g) (optional)

Preparation

Slice tofu into thin cubes. Heat a large fry pan with olive oil and add the tofu. Allow to cook 4-5 minutes before flipping it over to the other side and cooking. Add a dash of tamari and a drop of sesame oil and allow to cook for a further minute.

Chop carrot and cucumber into thin slices and set aside.

Add soba noodles and edamame beans into a pot of boiling water and cook for 4-5 minutes. Drain and rinse under cold water. Set aside.

Prepare the dressing by mixing the tamari, maple syrup, sesame oil, rice wine vinegar and ginger into a bowl. Add chilli if desired/tolerated.

In a large bowl, add the noodles, vegetables and tofu and pour the dressing over the top. Sprinkle with a garnish of sesame seeds.

Nutritional information

	Per 100 g	Per portion (363 g)	% DRI
Energy	121 kcal	437 kcal	22 %
Protein	7 g	26 g	52 %
Carbohydrate	16 g	56 g	22 %
Sugars	4 g	13 g	14 %
Fat	4 g	15 g	21 %
Fatty acids, total saturated	1 g	2 g	9 %
Fiber	1 g	5 g	20 %
Sodium	809 mg	2937 mg	122 %

Recipes ofJoana Jardim

Registered Dietitian · 26980

I will help you to eat healthier and feel happier

Vegan Soba Noodles LowFODMAP

Sunday, March 19, 2023