This recipe is as delicious as the title is long. Many of our nourish bowls are rice-based and I've been craving noodles for the past week and decided to try something new. Tempeh isn't utterly common in our recipes, and after using it today, I'm not really sure why. It's amazing! I'm now on the hunt for more recipes to make with this incredible ingredient.
Tempeh on its own can seem a bit bland. That's why marinating it can seriously elevate the flavour - plus you have the freedom to change up the flavours each time you cook with it!
What are 'soba noodles?' you may ask. Soba = buckwheat in Japanese. Essentially they are noodles made with either 100% buckwheat flour or a combination of buckwheat flour and wheat flour (check the label to distinguish them). They can be served cold or in this case, hot. The flavour is not too different from regular wheat noodles - it's not overpowering and will easily take on the flavour of any sauce used. And yes, even though it has the word "wheat" in the name, it's actually free of gluten (for all the celiacs in the building). So if your soba noodles are made from 100% buckwheat flour, they will be GF as well (look for a GF label, too).
I'm thrilled with how this one turned out! It's not only satisfying but is also lower in salt than something you may get at a restaurant + it's packed with lots of veggies and protein! In fact, there are 4 sources of protein in this bowl:
+ tempeh (one of the highest vegan protein sources!)
+ buckwheat (from the soba noodles)
+ tahini (made from sesame seeds) + sesame seed toppings
Tempeh vs. Tofu: Yes, they're both made from the soybean, BUT tempeh is a fermented product that uses the whole bean. This results in a different texture and nutritional profile; tempeh is higher in protein and fibre content compared to tofu. Also, tempeh's flavour can develop and "age" over time!
Soba Noodle Bowl with Shiitake Mushrooms & BBQ Tempeh
▸ ▹ Vegan, gluten-free (check labels to ensure GF), refined sugar-free, nut-free
Yield: 2 large servings
Prep Time: 15 min
Cook Time: 10 min
Total Time: 20 min (excluding overnight marinade time)
INGREDIENTS: The Bowl
1 package (227g) tempeh
1 cup (250mL) vegan-friendly BBQ sauce
2 bundles (180g) soba noodles (buckwheat noodles)
1 Tbsp (15g) sesame oil
2 cloves garlic, crushed
1 cup (150g) frozen shelled edamame
1 large carrot, julienned
1 package (100g) shiitake mushrooms, thinly sliced**
1 package (200g) broccolini, ends cut off**
Sliced chili , for garnish
Toasted sesame seeds, for garnish
Thinly sliced scallions (green onions), for garnish
INGREDIENTS: The Dressing
3 Tbsp (45mL) soy sauce (or tamari if GF)
2 Tbsp (30mL) tahini (sesame seed butter)
1/2 lime, juiced
1 Tbsp (15mL) rice wine vinegar
1 Tbsp (15mL) agave syrup
1 tsp grated fresh ginger
1 clove garlic, crushed
1 tsp (5mL) sambal (optional)
1 tsp (5mL) toasted sesame oil
Slice tempeh into thin strips, then steam for 10 minutes to soften (this helps remove bitterness, and helps the tempeh soak up more marinade!). Then rinse and pat dry. Arrange the tempeh in a dish, pour on the BBQ sauce, and turn to coat all over with marinade. Cover and refrigerate for 2 to 24 hours (the longer the better!).
Preheat oven to 375F / 190C. Place marinated tempeh on a lined baking sheet, allowing space between pieces of tempeh. Bake for 15 minutes, then flip pieces over and bake for another 10 minutes until caramelized and deep brown. Remove from oven and brush with additional BBQ sauce if desired.
Add the soba noodles* and edamame to a pot of boiling water. Return to a soft boil and cook for 5 minutes, until the noodles are al dente. Drain and rinse.
Heat a large skillet/wok/pan on medium high heat. When hot, add the oil and garlic and sauté for 2 minutes. Add the mushrooms and carrots and sauté for 5 minutes, then add the broccolini and cook for an additional 2 minutes.
Add the noodles and edamame to the pan. Pour over the dressing and toss to combine. Divide into bowls, add the BBQ tempeh, garnish and enjoy.
*My package said the noodles would take 4 minutes to cook, which is how long the frozen shelled edamame needed to cook for. If your packaging says it takes longer to cook, add the edamame during the last 5 minutes only.
**Variations: don’t have broccolini or shiitake? Use regular broccoli or any other mushrooms you have on hand!
Did You Try This Recipe?
Let me know how it went! Comment below and share a picture on Instagram with the hashtag #pickuplimes