Chronicle Kitchen: Sesame Soba with Asparagus and Mushrooms
After learning that New England Patriots quarterback Tom Brady and model Gisele Bundchen eat an anti-inflammatory diet, I exhaled a sigh of relief—finally, a tip from the athletic and beautiful that didn’t require hitting the gym.
Although inflammation is a naturally occurring response of our immune systems, chronic inflammation can lead to multiple ailments such as heart disease, Type 1 diabetes, and overall suboptimal health. Our new Anti-Inflammation Cookbook, written by inflammation sufferer and cooking professional Amanda Haas and physician Bradly Jacobs, provides delicious and approachable recipes to reduce inflammation through breakfast, snack, and dinner ideas. Try this sesame soba for your next meal—it won’t disappoint!
Sesame Soba with Asparagus and Mushrooms
Buckwheat is the seed of a broadleaf plant that can be cooked whole or ground and used like flour. Soba made with buckwheat is an excellent gluten-free alternative to wheat pastas and rice noodles, which lack nutritional value. Because buckwheat stabilizes blood sugar, lowers cholesterol, and fights inflammation, it is classified as a superfood. If you’re looking to live without gluten, make sure your soba noodles have not been produced on the same equipment as wheat-based products and are totally gluten-free.
Preparation time: 25 minutes
Cooking time: 25 minutes
- One 9.5-oz [269-g] package buckwheat soba noodles
- 3 Tbsp toasted sesame oil
- 2 Tbsp tamari, plus more as needed
- 1 Tbsp lime juice, plus more as needed
- 2 tsp honey
- 2 Tbsp sesame seeds
- 4 cups [2 80 g] sliced King Trumpet or shiitake mushrooms
- Kosher salt
- 2 cups [2 20 g] sliced asparagus
- 1 carrot, peeled and julienned
- 2 garlic cloves, minced
- 2 Tbsp chopped mint
- 2 Tbsp chopped basil
- 2 green onions, white and light green parts only, thinly sliced
Prepare the soba noodles according to the package instructions. While they’re cooking, whisk together 2 Tbsp of the sesame oil, the tamari, lime juice, and honey. When the noodles are done, drain them, rinse with cool water, then place in a medium bowl and toss with the tamari mixture.
Place a cast-iron or nonstick skillet over medium-high heat. Add the sesame seeds and toast, stirring constantly, until fragrant and just browned, about 2 minutes. Add to the noodles.
Return the pan to medium-high heat. When it is very hot, add 2 tsp of the remaining sesame oil and swirl, then add the mushrooms and a pinch of salt. Allow the mushrooms to sit without stirring until seared on one side, about 2 minutes, then stir and cook for 2 minutes more. Place the mushrooms in a small bowl to cool.
Add the remaining 1 tsp sesame oil to the pan, followed by the asparagus. Cook for 1 minute, then add the carrot, garlic, and a pinch of salt and cook for 2 minutes. Add the vegetables to the mushrooms and allow to cool a bit, then place in the bowl with the noodles. Toss with the herbs and green onions. Taste, adding additional lime juice or tamari if needed for balance. Serve immediately.
Here’s to eating well and being well. Enjoy! You also may be interested in:
- Healthy soup recipes that actually fill you up
- Learn the right way to organize your fridge
- 5 easy ways to get more food out of your food
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