Creamy Pea, Tofu & Miso Soba
Buckwheat soba tossed through a silky sauce of peas, silken tofu, avocado and miso, finished with lime, sesame and fresh herbs.
This recipe is a decadent combination of plant protein, fibre and healthy fats, with the miso adding that delicious umami flavour.
Ingredients
- 160g dry soba noodles (100% buckwheat)
- 1 cup frozen peas, thawed
- 150g silken tofu
- ½ avocado
- 1 tbsp white miso
- Juice of ½ lime, plus extra to serve
- 1 tsp sesame oil
- 1 tsp fresh ginger, grated
- 1 small clove garlic
- 2–4 tbsp water, as needed
- 1 spring onion, sliced
- 1 tbsp sesame seeds
- Optional: edamame, for added protein
- Optional, to finish: chilli flakes, coriander or fresh mint
Method
- 1Cook the soba noodles according to the packet instructions. Rinse under cold water and drain.
- 2Add the peas, silken tofu, avocado, miso, lime juice, sesame oil, ginger and garlic to a blender or Thermomix.
- 3Blend until completely smooth and creamy, adding a little water at a time until you reach a silky sauce consistency.
- 4Toss the sauce through the warm or chilled soba noodles, along with the edamame if using.
- 5Top with spring onion, sesame seeds, herbs and chilli, if using.
- 6Finish with an extra squeeze of lime.
Tip
Most supermarket soba contains more wheat flour than buckwheat, making it less nutritious and, importantly, not gluten-free. I get mine from a fabulous local, volunteer-run organic co-op called Flame Tree Co-op.
Why it’s good for you
Soba are traditional Japanese noodles made from buckwheat, a naturally gluten-free pseudo-grain with a few nutritional advantages over conventional wheat pasta. 100% buckwheat soba is gluten-free, but traditional soba blends often contain wheat flour, so they aren't. For anyone with coeliac disease, choose noodles specifically labelled gluten-free and consider cross-contamination.
I love buckwheat because it's a complete plant-based protein, meaning it contains all nine essential amino acids. It's also high in fibre, gentle on blood glucose and naturally gluten-free.
When cooked and cooled, buckwheat becomes a gut-friendly resistant starch. Gut bacteria ferment it into short-chain fatty acids, namely butyrate, the primary source of energy for our colon cells, which helps strengthen the tight junctions in the intestinal lining to prevent "leaky gut".
Another great recipe to support women through perimenopause and menopause.
Recipe by
Michelle Snowsill