Spicy Sesame Noodles with Summer Vegetables

Servings: four meals, or eight snacks

Equipment: stove, large pot, colander

How long does it take?

30 minutes

What's in it?

8 ounces Japanese soba noodles, dry
1 scallion, chopped
10 fresh green beans, chopped
1 red pepper, chopped

For sesame sauce:

1 tablespoon sesame oil
2 tablespoons tamari or soy sauce
1 cup natural peanut butter or tahini
1 teaspoon cumin
1 teaspoon fresh ginger, chopped
Pinch of chili powder
Salt and pepper to taste

How to make it:

Fill the pot halfway with water. Bring water to a boil. Add dry soba noodles, and turn heat down to medium. Stir noodles every few minutes, until they are soft. Carefully drain water from noodles by pouring noodles into a colander. Rinse noodles with cold water. Place noodles and chopped vegetables into a large bowl. In a separate bowl, mix together all ingredients for sauce. Pour sauce over the noodle mixture and toss.

Nutrition breakdown for one cup:

Calories: 258 (20% from fat), Protein: 11 g, Carbohydrate: 46 g, Fat: 6 g (saturated fat: 1 g), Vitamin A: 504 IU (63% of the RDA), Sodium: 1949 mg, Vitamin C: 16 mg (32% of the RDA), Thiamin: 27% of the RDA, Magnesium: 69 mg (25% of the RDA)

What's in it for you?

Soba noodles are flat Japanese noodles that are rich in energy-releasing B vitamins and low in fat. Try buckwheat soba noodles for a richly exotic dish.

Fresh ginger adds an aromatic, distinctive flavor without adding fat or calories. It is a cornerstone of healthy Asian cooking.

Chef's tip:

You can find soba noodles in many supermarkets near the pasta or in the "natural foods" section. You can also find soba noodles in health food stores and Asian markets.