Makes 6 servings
12 ounces dry soba noodles
1 medium onion, thinly sliced
1 3/4 cups vegetable broth or water, divided
3 cups sliced fresh mushrooms
1 red bell pepper, seeded and sliced
1 yellow bell pepper, seeded and sliced
8 ounces seitan, sliced
2 tablespoons flour
2 teaspoons soy sauce
1/2 teaspoon garlic powder, or 1 teaspoon chopped garlic
1/4 teaspoon black pepper
1 teaspoon salt
1/4 cup chopped fresh parsley
Bring water to boil in a large pot. Add soba noodles and salt and boil until al dente (cooked enough to be firm and chewy, but not mushy), about 8 minutes. Drain noodles and rinse with cold water to prevent them from sticking.
Sauté onion in a large skillet with 1/4 cup vegetable broth or water until transparent, and then add mushrooms and bell peppers. Cover and continue cooking until mushrooms are brown and bell peppers are soft, then stir in seitan. Add more vegetable broth or water as needed if pan becomes dry.
Whisk flour and remaining 1 1/2 cups broth or water together until smooth. Add this mixture to the skillet along with soy sauce, garlic, and black pepper. Cook, uncovered, over medium-low heat until thickened.
Pour seitan mixture over noodles, top with parsley, and serve.
Tip: Most brands of soba noodles contain sodium. Try to find a brand that is lower in sodium and consider omitting salt from cooking water.
Freshly boiled soba noodles are best when eaten immediately. If there are leftovers, allow them to cool completely before covering and refrigerating. This dish will keep up to two to three days refrigerated.
Per serving (1/6 of recipe):
1.3 g Fat
0.2 g Saturated Fat
4.4% Calories from Fat
0 mg Cholesterol
17.6 g Protein
49.5 g Carbohydrate
4.9 g Sugar
5.6 g Fiber
796 mg Sodium
53 mg Calcium
3.1 mg Iron
67 mg Vitamin C
751 mcg Beta-Carotene
0.9 mg Vitamin E
This recipe is from the NEW BOOK
The Cancer Survivor’s Guide: Foods that Help You Fight Back!
For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here.
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