Wheat Soba stir fry (and Mike helped!)

Soba stirfry, with a spicy coconut sauce!
Soba stirfry, with a spicy coconut sauce!

Happy meatless Monday!

For those who don’t normally leave out the land animal, today is a great day to give plants a chance. Or hell, at least switch it up!

Why not try this next time you’re feeling spicy? Wheat soba noodle stir fry with a spicy coconut sauce. Yup, that’ll get your motor running!

What you’ll need:

1 package of wheat soba noodles (Mike and I used 2/3 of the package)
Lots o’ veggies (we used 1 onion, 2 green onions, 9 baby carrots, 1 large head of broccoli, garlic, 1/2 zucchini, 1/2 squash)
1/2 cup of peanuts

Sauce
Sesame oil
1 cup coconut milk
2 teaspoons chili paste
1-2 tablespoons sriracha sauce
1 tablespoon real peanut butter
2 tablespoons amino acids (soy sauce)
2 tablespoons Apple cider vinegar

Dice garlic and onion (leave green onion for later) & throw in wok for 2-5 minutes. Dice carrots, throw in. Cook another 3-5 minutes. Mike helped with this and all the veggies were the same size! Gotta love a carpenter!

Cook the noodles – don’t over cook! Soba noodles get pastey quickly.

When the veggies are feeling a bit softer, throw in peanuts, zucchini, squash & broccoli. Cook another 5 minutes. Add green onions at the end.

Add all ingredients for the sauce and mix well (I mixed in an almost empty peanut butter jar, cause I’m ghetto).

Add cooked noodles to wok, toss with sauce (not all, save some to add after you scoop!)

Enjoy!!!!

Happy cooking

Stir-Fry City!

Veggie Stir-Fry
Veggie Stir-Fry

Keep in simple and whole with stir-fry! There are a million variations on stirfry – use this template to get you started, and tailor to your personal preferences and to what’s available in season!

 

Stir-Fry

1-2 Tbsp high smoke point oil (coconut, grapeseed, canola, or peanut)

1 small red onion, cut into slices

2 carrots, peeled and sliced or julienned

1 yellow pepper, cut into large chunks or strips

1 head broccoli, cut into florets

1 package sliced white or portobello mushrooms

Optional protein additions: 8 oz tempeh or 14oz tofu (drained and pressed), cut into cubes*

2 cups cooked brown rice or grain of choice (quinoa, buckwheat, millet)

 

In a rush? Simply purchase a large bag of frozen stir-fry vegetables, and skip all the produce prep work! Frozen vegetables are essentially equal to fresh vegetables when it comes to nutritional value!

 

Easy stir-fry sauce options:

Lemon Stir-Fry Sauce

¼ cup lemon juice plus 1 tsp lemon zest

¼ cup vegetable broth

1 Tbsp soy sauce

2 Tbsp sweetener (sugar, agave syrup, maple syrup, stevia)

 

Soy-Sesame Stir-Fry Sauce

¼ cup vegetable broth

¼ cup soy sauce

2 tsp rice wine (or other) vinegar

2 tsp toasted sesame oil

1 tsp hot red pepper flakes

1 tsp sweetener (sugar, agave syrup, maple syrup, stevia)

 

Sweet and Sour Stir-Fry Sauce

¼ cup vegetable broth

2 Tbsp soy sauce

2 Tbsp cider, balsamic or rice vinegar

1 Tbsp brown sugar

½ tsp hot red pepper flakes

 

In a rush? Pick up a bottle of pre-made stir-fry sauce from the grocery store. Beware of hidden animal product ingredients, however, including fish and oyster sauce and extracts. Try the Simply Asia stir-fry sauce pouches – most are free of animal products.

 

Heat oil in a large pan; if using tempeh or tofu*, add first and stir-fry until golden brown and crisp on the outside (about 7-10 minutes; see tofu tips below). Add onion and carrots, and saute until softened (about 5 minutes). Add peppers and broccoli, and stir-fry for an additional 3-5 minutes. Add mushrooms, and stir-fry 2-3 minutes. Add stir-fry sauce of choice, and mix to combine and coat all vegetables/protein. Serve over hot grain of choice.

 

*Tofu tip #1: If you’re going to use tofu in your kitchen, I highly recommend investing in a TofuXpress (tofuxpress.com). This simple gadget will press and drain your tofu in just a few short minutes – no more stacking heavy books or pans on your tofu and wasting roll upon roll of paper towel to drain and press your tofu. The best $40 you’ll ever spend!

*Tofu tip #2: After draining and pressing tofu, coat with cornstarch or arrowroot powder (a whole food alternative to corn starch) before frying. This will result in a crisper, firmer texture.

*Tofu tip #3: Freeze your tofu! Put the whole package in your freezer, and remove the day before you plan to use to allow it to thaw. Then proceed as normal, draining and pressing before use. Freezing gives the tofu a more spongy-firm and “meat-like” consistency, taking away the ‘sliminess’ that some people find texturally unappealing.