Summer vegetable stir fry with soba noodles & sesame peanut sauce
Try this heatthy and delicious stir fry dish made with summer vegetables, soba noodles and homemade peanut sauce!
With the end of summer just around the corner, I’ve been going all-in on dishes filled with the best this season has to offer.
Made with patty pan squash, asparagus, purple cabbage, eggplant, pepper, soba noodles and homemade peanut sauce, this light dish is perfect for lunch, dinner or any occasion, really.
Like all recipes I share with you here, this one was created with your health and wellness in mind.
Here’s what I love about it -
It’s vegetable-dense; just one plate is filled with important vitamins and minerals, fiber and other important nutrients.
It leaves you feeling full for hours, because the entire dish is made with real, whole foods.
The sauce is made from scratch, and is filled with good-for-you ingredients like fermented miso (a probiotic) and nut butter to increase vitamin absorption. it’s also entirely sugar-free and made with very little oil.
Store-bought sauces often contain insane amounts of sodium, calories, sugar and fat. Making your own at home is essential for good health (Get my e-book, with 10 unique and classic plant-based sauce recipes - all sugar-free, made with minimal processed oil, with a focus on health promoting ingredients, here).
Soba noodles contain potent plant compounds that come with big health benefits. Incorporating more buckwheat into your diet, even in small amounts, can help keep blood pressure down, improve heart health and reduce inflammation. They’re also high in soluble fiber (which slows digestion), and contain some protein, which will keep you feeling full for longer periods. And they are gluten-free and low in fat too.
Not only is this dish filled with nutritious ingredients, but it’s easy to make and comes together in under 30 minutes.
There’s also plenty of room to riff on the recipe based on your unique taste and needs.
Don’t have soba noodles or prefer a lower carb option one night? Try Kelp or Miracle Noodles. Don’t have a blender to make the sauce? Use a whisk or fork. Some vegetables are no longer in season? Go with the flow and pick your favorites from what’s available at the time.
Check out the full recipe below. I hope you enjoy it as much as I do!
Prep Time: 10 minutes | Cook Time: 25-30 minutes | Yields: 4-6 servings
Ingredients
(For the stir fry)
1 patty pan squash, cut into small pieces
1 red bell pepper, cut into small pieces
1/2 bunch of asparagus, chopped
1/3 of head of purple cabbage, thinly sliced
2 green onions, sliced (green parts only)
1 tsp salt (plus more to taste)
Handful of fresh basil, roughly chopped
1-2 tbsp toasted black sesame seeds
2 tbsp raw and unsalted peanuts, chopped
1/2 pckg soba noodles
(For the sauce)
1 garlic clove, minced
1 tbsp unsalted creamy peanut butter
1/2 tbsp chickpea miso
1/4 cup tamari
1 lime, juiced
2 tbsp rice vinegar
1 tbsp toasted sesame oil
1 knob of ginger, grated
1 tbsp arrowroot starch (for thickening)
Directions:
Place a large sauté pan over medium heat on the stove. Coat with a tbsp of vegetable broth, water or coconut oil. Once oil melts (or liquid begins to heat up) add vegetables and stir frequently. Cook for 5-7 minutes.
While that cooks, prepare your sauce. Either combine all ingredients in a medium size mixing bowl and whisk until evenly combined, or blend in a blender.
Cook your soba noodles. Fill a small sauce pan with water and bring to a boil. Add soba, cook for 3-4 minutes, drain and rinse with cold water. Set aside.
Pour sauce over veggies and mix well. Cook for an addition 5-10 minutes (or until vegetables are tender).
Stir in fresh basil and mix well.
Plate your dish, placing soba noodles first and then topping with vegetables. Garnish with green onions, chopped peanuts, sesame seeds and an additional squeeze of lime and serve warm.
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