Ginger Lime Noodle Bowl with Roasted Eggplant & Mango

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Health Benefits:

As the days get longer and sunnier, I find myself wanting meals that are vibrant, crunchy and fresh. I recently made this bowl while my Mom was visiting as part of a request to learn how to cook with miso.

But it’s going on repeat in my kitchen because it’s a perfect balance of savory roasted umami eggplant & mushrooms, crunchy vegetables and a tropical hint of fresh mango in every bite.

I also love this dish because it spotlights one of my favorite ingredients: 100% Buckwheat Soba Noodles.

Despite the name, buckwheat is not actually wheat, it’s a “pseudocereal,” meaning you cook it like a grain but it’s a seed that is naturally gluten-free. Just be cautious when buying them in noodle form as, unless is specifically is stated to be 100% buckwheat flour, they usually contain some wheat flour as well.

If you’ve been looking for a way to swap out refined grains for something that works harder for your body, buckwheat is a fantastic choice:

• Buckwheat is a wonderful source of soluble fiber, which acts like a sponge to help slow digestion and prevent glucose spikes. The fibers act like food for your microbiome where they are fermented by your gut bacteria into short-chain fatty acids (SCFAs), which help improve insulin resistance and even boost your mood.

• It’s unique among grains because it contains high levels of essential minerals and antioxidants that support everything from blood pressure to healthy circulation while also being a complete protein.

• Buckwheat is a more sustainable crop than many other grains making it not only better for you but better for the planet.

• Most importantly, it’s delicious! Buckwheat noodles have a rich nutty flavor which matches the bright dressing of this recipe perfectly.

Tips for Cooking 100% Buckwheat Soba:

When cooking 100% buckwheat noodles, they can sometimes get a bit gummy because they lack gluten “glue.” Rinse them under cold running water immediately after draining. This stops the cooking process and removes the excess starch, making them less sticky.

A Note on Peeling Ginger:

I find the easiest way to peel ginger is to use the side of a spoon to scrape off the skin. Quick and easy!

Recommended Toppings:

• Sesame Seeds

• Seaweed Flakes 

• Scallions

• Sriracha Hot Sauce

Ingredients (Makes 4 Servings):

• 1 eggplant

• 16 oz shiitake mushrooms

• 1/2 tbsp olive oil

• 1/2 tbsp sesame oil

• 2 tsp gluten free soy sauce

• 1 mango

• 2 red bell pepper

• 4 scallions

• 1.5 cup frozen shelled edamame

• 7 oz 100% buckwheat soba noodles

Dressing:

• 1.5 tbsp fresh grated ginger

• 1.5 tbsp gluten free soy sauce

• 3 tbsp rice vinegar

• 1 tbsp miso paste

• 2 tbsp tahini

• 1 tbsp lime juice

• 2 tbsp sesame oil

• 2 tsp maple syrup

Equipment Needed:

• 1 Cutting Board

• 1 Knife

• 1 Baking Sheet

• 1 Saucepan

• 1 Colander

• 1 Microplane or box grater

• 1 Small mixing bowl

• Measuring cups & spoons

Instructions:

• Preheat the oven to 425F.

• Bring a large pot of salted water to boil.

• Gently wash or brush any dirt off the mushrooms. Slice into thin strips if not already cut.

• Wash the eggplant and dice into 1/4" cubes.

• On a parchment lined baking sheet, combine the mushrooms, eggplant, sesame oil, olive oil and gluten free soy sauce. Toss to combine.

• Roast in the oven for 20-25 minutes until soft, tossing halfway through. Then remove and set aside.

• While the vegetables are cooking, wash and dice the mango and red bell peppers into small ~1/4 inch pieces.

• Rinse the scallions and slice thinly. Add the scallions, mango and red pepper to a large bowl.

• Make the dressing. Peel (see below) and grate the ginger and add to a small bowl. Add the remaining dressing ingredients: gluten free soy sauce, rice vinegar, miso paste, tahini, lime juice, sesame oil & maple syrup. Whisk to combine, taste and adjust.

• When the water has boiled, add the buckwheat noodles and stir. Buckwheat noodles will clump together if you do not stir occasionally as they are cooking.

• Cook the noodles for 6 minutes then taste and see if they are al dente. You do not want to overcook buckwheat noodles. If not ready, cook for 1 more minute then try again.

• Drain and rinse under cool water using tongs to help separate the noodles.

• Add the roasted eggplant and mushrooms to the bowl with the fresh vegetables. Toss in the rinsed noodles and dressing and gently mix to combine.

• Serve topped with sesame seeds, seaweed flakes and extra scallions.

Nutrition Info (per Serving): Calories: 518 Fat: 18g Carbohydrates: 78g Fiber 12g Protein: 20g