This Vegan Soba Noodle Recipe with seitan is a colorful vegetable stir fry that’s a delight for the eyes as well as the taste buds! With red bell peppers, onions, and fresh mushrooms served over soba or udon noodles, it’s jam-packed with antioxidants.
Table of contents
We love this soba noodle dinner because it’s…
- Simple to make
- Full of flavor
Cooking with seitan
Seitan is used for this dish, and many people have never even heard of it before. I sometimes make my own seitan, because it’s quite easy to make. Check out this article I wrote called Seitan How to Cook it and Recipes. It can also be purchased already cooked.
Tips for making this recipe
You might notice in the picture for this recipe that I did not use soba noodles. Instead, I regularly make this dish with udon noodles.
The main reason is that when I have to precook the noodles and take them to Food for Life classes, udon noodles tend to travel better and stick together less. We love both udon and soba noodles in this recipe.
The great thing about this recipe is that any pasta can be used. Rice noodles and soba noodles make is gluten-free. Other whole-grain kinds of pasta are terrific and loaded with fiber as well.
Nutrition in seitan
Whether you make it yourself or buy it ready-made, seitan is a low-calorie choice with 100 to 120 calories per 3-ounce serving.
Seitan is also considered a low-energy-dense food, which means it has few calories compared to its serving size.
The Centers for Disease Control and Prevention says filling your diet with more foods low in energy density, like seitan, is a healthy and easy way to manage weight because it satisfies hunger on fewer calories.”–LiveStrong
NOTE: When I’m in a hurry, I love to grab a box out of my freezer, add barbecue sauce, and eat on a bun as a barbecue sandwich.
Recipe from Physicians Committee’s Food for Life Cancer Project.
Other great pasta stir fry recipes
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- 12 ounces dried soba noodles, (udon noodles are great too)
- 1 medium onion, sliced
- 1-3/4 cups veggie broth, or water
- 3 cup fresh mushrooms, sliced
- 1 red bell pepper, diced, or yellow or green
- 8 oz seitan, sliced, available in refrigerator section of many grocery stores
- 2 tablespoons flour, any kind
- 1/4 cup soy sauce
- 1 teaspoon minced garlic, or 1/2 tsp garlic powder
- 1/2 teaspoon ground ginger
- 1/4 teaspoon pepper
- Cook noodles according to package directions.
- Drain and rinse in cool water.
- Sauté onion in skillet with 3 Tbsp veggie broth until transparent. I like to caramelize mine. Add mushrooms and bell peppers. Only add more water if needed. Continue cooking approximately 5 minutes on medium heat.
- Stir in seitan.
- I sometimes make my own seitan, but it can be purchased in the refrigerator section at many grocery stores. Seitan is basically baked and seasoned wheat gluten. It has the texture of meat and soaks up flavors that it is cooked in. NOTE: When I'm in a hurry, I love to grab a box out of my freezer, add barbecue sauce, and eat on a bun as a barbecue sandwich.
- Place veggie broth or water and flour in a medium bowl with soy sauce, garlic, ginger, and pepper and whisk together.
- Pour over stir fry and cook uncovered until thickened. Serve stir fry over noodles.
Detailed instructions, in-process photos, and my personal helpful tips can be found in the article above.
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Nutrition Information:Yield: 6
Amount Per Serving: Calories: 216Total Fat: 2gCarbohydrates: 35gFiber: 4gProtein: 19g
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