Protein-Packed Lunch

Buddha-Bowl with Green Asparagus and Soba Noodles

4.916665
Average: 4.9 (12 votes)
(12 votes)
Buddha-Bowl with Green Asparagus and Soba Noodles

Buddha-Bowl with Green Asparagus and Soba Noodles - Crisp spring greetings from the bowl. Photo: Beeke Hedder

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
551
calories
Calories

Healthy, because

Even smarter

Nutritional values

Japanese soba noodles are a good alternative to traditional noodles made from durum wheat semolina, because they are made from the pseudo grain buckwheat, which is a good source of protein. 

Quinoa, couscous or rice noodles are good alternatives if you don't have soba noodles. 

1 serving contains
(Percentage of daily recommendation)
Calorie551 kcal(26 %)
Protein23 g(23 %)
Fat22 g(19 %)
Carbohydrates63 g(42 %)
Sugar added0 g(0 %)
Roughage9.8 g(33 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E4.4 mg(37 %)
Vitamin K194.4 μg(324 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin9.3 mg(78 %)
Vitamin B₆0.4 mg(29 %)
Folate230 μg(77 %)
Pantothenic acid1.6 mg(27 %)
Biotin10.1 μg(22 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C76 mg(80 %)
Potassium1,053 mg(26 %)
Calcium277 mg(28 %)
Magnesium128 mg(43 %)
Iron6.2 mg(41 %)
Iodine47 μg(24 %)
Zinc3 mg(38 %)
Saturated fatty acids8 g
Uric acid174 mg
Cholesterol80 mg
Development of this recipe:

Ingredients

for
2
Ingredients
4 ounces
Soba Noodles (buckwheat noodles)
2 handfuls
½ bunch
young Radish
4 ounces
7 ounces
1 tablespoon
1 tablespoon
2 tablespoons
1
6 tablespoons
2 teaspoons
Preparation

Kitchen utensils

1 Pot, 1 Knife, 1 Cutting board, 1 Sieve, 1 Skillet, 1 Bowl

Preparation steps

1.

Cook the soba noodles in boiling salted water for 4-5 minutes, drain, rinse with cold water and drain. Clean and wash baby spinach, radishes, and snow peas. Cut snow peas lengthwise into strips.

2.

Clean, wash and chop the green asparagus. Heat 1 tablespoon of olive oil in a frying pan and fry the asparagus for 5 minutes at medium heat. In the meantime, stir the tahini with lemon juice until smooth and stir in enough water to make the consistency sufficiently liquid. Season sauce with salt and pepper.

3.

Wash the nectarine, halve it, remove the core and cut into slices. Crumble the feta. Soba noodles, all vegetables and nectarine slices on two bowls and serve topped with tahini sauce, feta and black sesame seeds.