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Aug 29, 2018

Sesame & shitake mushroom soba noodles

A refreshing mushroom salad with Asian flavours & the crispy superfood goodness of kale! This recipe is vegetarian, low in fat and saturated fat, and provides good amounts of fibre and antioxidants.

NOODLES

  • 270 g packet soba noodles
  • 3 teaspoons vegetable oil
  • 3cm piece of ginger peeled and coarsely grated
  • 2 cloves garlic peeled and coarsely grated
  • 250g punnet shitake mushrooms thinly sliced
  • 4 long green spring onions (scallions) finely sliced on the diagonal
  • ¼ cup light soy sauce
  • 1 tablespoon mirin
  • 2 tablespoons unseasoned rice wine vinegar
  • 2 teaspoons sugar
  • 1 cup crispy shredded kale (*recipe follows)
  • 1 tablespoon sesame seeds lightly toasted for garnish

CRISPY KALE

  • 4 cups fresh kale shredded
  • 1½ teaspoons olive oil
  • sea salt for sprinkling

Method: 

  1. Heat the oil in a wok over medium-high heat until it shimmers. Add ginger and garlic, sauté until fragrant, about 30 seconds.  Add the shiitake mushrooms. Stir fry until tender and just starting to brown, about 5 minutes or so.
  2. Reduce heat to medium, then add spring onions. Continue to cook until the onions just begin to wilt. Remove the wok from the heat. Set aside.
  3. Bring a large saucepan of salted water to the boil. Add the soba noodles and cook for 3 to 4 minutes or until tender. Drain. Transfer to a large bowl.
  4. Meanwhile place the soy sauce, mirin, vinegar and sugar in a small jug or bowl. Whisk well to combine. Pour over the noodles.  Add the shitake mushroom mixture and the crispy kale. Toss well to combine. Scatter over the toasted sesame seeds.  Serve.  Makes 6 generous cups.

Crispy Shredded Kale:

  1. Preheat oven to 160 C. Line an oven tray with baking paper.
    Shred the kale by stripping the leaves from their stems. Stack the leaves on top of one another, roll them up and then cut the roll into thin ribbons. Place shredded leaves in an even layer on the lined oven tray. Toss with a little olive oil and sea salt.
  2. Bake until crisp, about 15 minutes turning the leaves halfway through.  Serve or store in an airtight container until required.  Makes approximately 2.5 cups.

Per serve:

  • Calories: 238 Cal (or 996 kJ)
  • Fat: 4.8 g
  • Saturated fat: 0.6g
  • Protein: 7.6g
  • Carbohydrate: 39.1g
  • Sugars: 5.6g
  • Fibre: 5.0g
  • Sodium: 1171mg

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