Bok choy soba bowl

Heaven in a bowl – according to my husband! He has spent many months in Japan, but is convinced this is his favorite noodle soup 🙂 If you are adventurous and love Asian cuisine you will invariably experiment and eventually draw a conclusion of what you like best in your bowl.

My soba soup is simple to make and bursting with flavor. I have the wonderful combination of fresh garlic and ginger to thank! What makes their presence all the better is they are heart healthy, anti-inflammatory and cleanse the body with powerful antioxidants. Adding vegetables to an aromatic soup is a great way to increase intake of nutritionally dense food. Leafy vegetables are excellent sources of vitamin A, potassium, magnesium and fiber. These nutrients help strengthen our immune system, aid digestion, combat stress and keep us feeling fuller for longer.

If you struggle to find bok choy from your local grocery store you can always substitute for kale, spinach, broccoli and green beans. I have used an array of vegetables, from carrots to snow peas, so don’t be afraid to try something new!

I like to use soba (buckwheat) noodles for both its nutty taste, and nutritional value. Since 100 percent soba does not contain wheat flour, it is a better choice for stabilizing blood sugar and ideal if you are avoiding gluten. Soba is also a great source of manganese, helping to improve metabolism and digestion.

Chicken is low in saturated fat and high in protein, allowing you to support bone and muscle health, without compromising your cardiovascular health. But always buy organic. Why? Organic meat is more nutritious and you will not ingest hormones or antibiotics, which can be harmful to the body. Chicken also contains the amino acid tryptophan, which is converted into the brain chemical serotonin. So if tantalizing the taste buds isn’t enough to elevate your mood, you might be in for a double dosage of happiness at dinner time! Followed by a good night sleep…

Ingredients (Serves 2):

2 tbsp light sesame oil

6 garlic cloves, minced

6 inch piece of ginger, minced

1 tbsp low sodium soy sauce

1/2 tbsp fish sauce (optional)

1 to 2 organic raw chicken breasts, cut into thin strips (Or cooked chicken /pork)

2 cups brown mushrooms, sliced

4.5 cups low sodium organic chicken bone broth (I use Pacific)

¼ fresh chili, deseeded and chopped (or sub for chili flakes)

½ bunch scallions, chopped

Handful of fresh cilantro, finely chopped

1 head of bok choy, washed, base cut with leaves separated from stalk

4 oz soba (buckwheat) noodles

1 tbsp pure sesame oil (optional)

Fresh cilantro leaves, for garnish

Method:

1. Heat the sesame oil in a non stick deep pan and saute the garlic and ginger for one minute (I find the easiest method of mincing garlic and ginger is by using a pestle and mortar).
2. Add the mushrooms and chicken, and cook for a couple of minutes, allowing the meat to sear.
3. Pour in the stock, followed by the soy sauce, fish sauce and chili, bring to a boil and let simmer for 20 minutes. Start cooking your noodles after 15 minutes.
4. Taste the broth and add additional chili if you prefer more heat.
5. Add the spring onion, cilantro and bok choy (stalks only) with three minutes remaining (cooking the leaves for the final 30 seconds).
6. Drain your noodles in cold water and stir in to the pot. Add the chicken or pork (if using pre-cooked). Stir in the pure sesame oil.
7. Use a ladle and pasta scoop to bring broth and noodles to bowl.
8. Garnish with cilantro, grab your chopsticks and you’re all set!

This recipe also works wonderfully with grilled salmon and broccoli.

 

 

enjoy!