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Ingredientes
- salt oil
- 5 ounce buckwheat noodles
- 1 Tbsp. rice or possibly sherry vinegar
- 2 Tbsp. sherry vinegar or possibly red wine vinegar
- 1 Tbsp. soy sauce pepper
- 1 Tbsp. toasted sesame oil
- 1 Tbsp. sunflower oil
- 1 Tbsp. grated ginger root (fresh)
- 1 tsp minced fresh cilantro (leaf coriander) or possibly italian parsley
- 5 ounce carrots
- 5 ounce zucchini
- 2 ounce leek
- 2 x scallions
- 1 x clove garlic
- 1/3 c. buckwheat (groats or possibly kasha)
- 1 Tbsp. sunflower oil
- 2 Tbsp. sesame seeds
Direcciones
- * Bring 2 qts (2 liters) salted water to boil with 1 Tbsp. sunflower oil. Drop in the noodles and boil 3 to 4 min. Drain, rinse with cool water, and drain again.
- * Mix the vinegars, soy sauce, salt to taste, and pepper in a salad bowl. Whisk in sesame oil and 1 Tbsp. sunflower oil. Season with ginger and coriander.
- * Wash and trim the vegetables. Peel the carrots and cut them and the zucchini into matchsticks. Slice open the leek lengthwise, wash well, and cut into thin strips. Slice the scallions into thin rings. Peel and mince the garlic. Mix all into the dressing, and add in the noodles.
- * Wash the buckwheat in warm water and drain. Heat the remaining sunflower oil in a frying pan over moderate heat till warm but not smoking. Brown the sesame seeds in it about 1 minute. Roast the buckwheat about 2 min, stirring. Sprinkle both over the salad.
- HOMEMADE BUCKWHEAT NOODLES* SOBA are available in Japanese groceries or possibly specialty stores.* Make your own. For 14 ounces noodles, grind 1 scant c. each buckwheat and spelt to the fineness of flour. Knead to an elastic dough with 2 Large eggs, 1 tsp. salt, a healthy pinch of nutmeg, and 2 tsp. extra virgin olive oil. Let rest, covered, about 30 min. Then roll out thin and cut into ribbon noodles.
- MENU* For a festive meal, start with the salad offer Rice Soup as the second course.*stir-fried Chinese vegetables as the third.* Finish with a salad of lichis and oranges. A semi-dry Riesling or possibly green tea is a good beverage.
- The book's recipe per Serving: Calories 313 (36% from fat); 13g Total Fat; 4g Fiber [Allotted 4 maximum] (7 POINTS).
- Variation: replace kasha topping with minced peanuts.
- Description: "Savory; Easy to make; appetizing"
- NOTES : REVIEW - Refreshing. Usually we post share a recipe with our revisions. This time we are posting the original recipe and talking about what we did to reduce the calories from fat and some of the carbs. Used store-bought soba cooked quickly without oil in lightly salted water. Cooked the carrot along with the noodles: total 3 min. Liquid removed and rinsed well. Mirin (only 2 of the 3 tbs suggested) in the dressing. We greatly reduced the amount of sesame oil to drops (no more than 1/4-tsp) - till just sufficient to be aromatic. Used spring onion instead of leek. Doubled the garlic. Garnished with dry-pan toasted white and mixed with black sesame seeds. Omitted the kasha topping. Tossed together and marinated in the refrigerator for about 4 hrs. Added soy sauce and plum vinegar at table.*Our revised recipe: Calories 208 (26% from fat); 7 Total Fat; 3g Fiber [Allotted 4 maximum] (4 POINTS).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 119g | |
| Recipe makes 4 servings | |
| Calories 202 | |
| Calories from Fat 116 | 57% |
| Total Fat 13.33g | 17% |
| Saturated Fat 1.69g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 31mg | 1% |
| Potassium 315mg | 9% |
| Total Carbs 18.96g | 5% |
| Dietary Fiber 3.5g | 12% |
| Sugars 2.54g | 2% |
| Protein 3.9g | 6% |
