Buckwheat Pasta with Seitan
This recipe contains soba noodles, a Japanese buckwheat noodle. Enjoy this tasty and filling pasta dish.
Ingredients
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Main Ingredient
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Serves 6
12 ounces soba noodles
1 3/4 cups vegetable broth or water
1 medium onion, thinly sliced
3 cups sliced fresh mushrooms
1 red bell pepper, sliced
1 yellow bell pepper, sliced
8 ounces seitan, sliced
2 Tbs flour (any kind)
2 tsp soy sauce
1 tsp chopped garlic, or 1/2 tsp garlic powder
1/4 tsp ground black pepper
Salt
1/4 cup chopped fresh parsley, optional
PER SERVING: 263 calories; 1.3 g fat; 0.2 g saturated fat; 4.4% calories from fat; 0 mg cholesterol; 17.6 g protein; 49.5 g carbohydrate; 4.9 g sugar; 5.6 g fiber; 796 mg sodium; 53 mg calcium; 3.1 mg iron; 67 mg vitamin C; 751 mcg beta-carotene; 0.9 mg vitamin E
Methods/steps
Cook the soba noodles in a large pot of boiling water until just tender, between 3-8 minutes or according to the package directions. Drain and rinse with cold water to prevent them from sticking. Set aside.
Heat 1/4 cup of the vegetable broth in a large skillet. Add the onion and cook and stir until the onion is transparent, between 5 and 10 minutes. Add the mushrooms and bell peppers. Cover and cook for 5 to 10 minutes, until the mushrooms and peppers are tender. Stir in the seitan. Add a small amount of water if the pan becomes dry.
Whisk together the flour and the remaining 1 1/2 cups of vegetable broth until smooth. Stir into the seitan mixture along with the soy sauce, garlic, pepper, and salt to taste. Cook and stir over medium heat until thickened.
Pour the seitan mixture over the soba noodles. Garnish with the parsley and serve.
Stored in a covered container in the refrigerator, leftover Buckwheat Pasta with Seitan will keep for 2 to 3 days.
Heat 1/4 cup of the vegetable broth in a large skillet. Add the onion and cook and stir until the onion is transparent, between 5 and 10 minutes. Add the mushrooms and bell peppers. Cover and cook for 5 to 10 minutes, until the mushrooms and peppers are tender. Stir in the seitan. Add a small amount of water if the pan becomes dry.
Whisk together the flour and the remaining 1 1/2 cups of vegetable broth until smooth. Stir into the seitan mixture along with the soy sauce, garlic, pepper, and salt to taste. Cook and stir over medium heat until thickened.
Pour the seitan mixture over the soba noodles. Garnish with the parsley and serve.
Stored in a covered container in the refrigerator, leftover Buckwheat Pasta with Seitan will keep for 2 to 3 days.
Additional Tips
You can substitute whole wheat or brown rice angel hair pasta or spaghetti for the soba noodles.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
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Created by Lester
Curry means "sauce" and is typically a blend of several spices. Use this blend in your favorite curry dishes.
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