Soba-licious! A Nutritious Noodle Bowl Packed with Protein and Veggies

Soba Noodles feature on our Spring menu and are always an absolute hit with the children!

This delicious noodle bowl provides a fabulous combination of protein, fibre, and essential vitamins that keep kids energised and supports their growth and development. Most children love noodles, and this can be a wonderful way to incorporate vegetables and other foods they might not always gravitate to, providing an opportunity to diversify their palate.

We serve this dish with thin pork strips, or tofu for the vegetarian option. You could use either or even both! Edamame is the hero vegetable here, but this dish also lends itself to the addition of other vegetables which can easily be added and are utterly delicious. See below for vegetable suggestions.

Protein Power

Tofu, pork, and edamame all offer excellent sources of protein, which is essential for children’s growth and muscle development. Tofu adds plant-based protein, which is gentle on digestion, while pork offers iron, essential for oxygen transport and energy levels. Edamame, a fibre-rich soybean, is packed with protein and nutrients like folate and vitamin K, supporting brain health and bone development.

Nutrient-Rich Vegetables

The beauty of soba noodle dishes is they create a perfect base for adding in a variety of colourful vegetables. We are all about Eating the Rainbow at Niño ELA, as it increases the diversity of the gut microbiome, and adds an array of polyphenols and fibre to the diet. Carrots, red capsicum, coriander and spring onion can easily be mixed in, providing an array of vitamins like vitamin C, A, and fibre. These nutrients are essential for boosting the immune system and promoting good digestion and gut health in children.

Soba Noodles: A Nutritious Foundation

Soba noodles, made from buckwheat flour (usually a combination of buckwheat + wheat flour) and can be a great alternative to regular pasta. They are high in fibre and essential minerals like magnesium and manganese, helping maintain steady energy levels and supporting heart health. The mild flavour of soba noodles makes them a hit with kids and a great way to introduce other nutrient-packed ingredients like vegetables into their meals.

Balanced Energy

With the combination of slow-digesting carbohydrates from the soba noodles, protein from tofu and pork, and fibre from the veggies and edamame, this dish provides a steady release of energy to fuel kids throughout their day.

Easy to Customise

One of the best things about soba noodle dishes is their versatility. You can easily swap in vegetables your child loves or use leftovers from the fridge, making it a flexible and time-saving option for busy parents. This dish can be served warm or cold. It also stores well and makes great leftovers.

Soba Noodles Recipe

Serves 4

Ingredients

• 400g protein
  • Pork Sirloin Steaks, trimmed and thinly sliced
  • Tofu (extra firm), patted dry to remove moisture, and cut into 1” cubes
• 1 tablespoon shoyu or light soy sauce (to glaze tofu)
• 1 tablespoon olive oil for sautéing tofu/pork
• 300g Soba Noodles
• 200g Edamame (usually frozen)
• ¼ cup fresh coriander, washed and finely chopped, stems and stalks included (reserve a little for garnish)
• 2 spring onions, thinly sliced (reserve a little for garnish)
• 1 small carrot, or ½ a medium carrot, cut into 2” lengths and finely julienned
• Approximately ¼ of a capsicum, cut into 2” lengths and very finely julienned
• 1-2 tablespoons toasted sesame seeds, for garnish. Black or white seeds are both good options. Lightly toast in a dry skillet, caution not to burn.

Dressing

:

• 1-inch nob fresh ginger, peeled, and grated
• 1 teaspoon honey
• 1 tablespoon unseasoned brown-rice vinegar or malt vinegar
• 3 tablespoons shoyu, soy sauce, or tamari
• 2 tablespoons toasted sesame oil
• 1 tablespoon mirin
• Juice of half a lime (or lemon)

Method

1. Make the dressing by combining all ingredients in a jar, shake well to emulsify. Taste and make any necessary adjustments.
2. Bring a medium pot of water to the boil. Add edamame and bring back to the boil. Add soba noodles and cook until noodles are just about tender (approximately 3-4 minutes), drain and rinse with cold running water.
3. To cook the tofu/and or pork, add 1 tablespoon olive oil in a fry pan. On medium-high heat add the tofu or pork and cook until golden brown on each side, or pork is just cooked through. Just before turning off the heat, add a teaspoon of shoyu soy sauce and stir through to seal on the flavour. Place in large bowl.
4. Add, soba noodles, edamame, carrot, capsicum, coriander, and spring onions to the tofu/pork in large bowl. Pour over the dressing and toss until well combined.
5. Serve in individual bowls, or on a large platter. Garnish with spring onions, coriander and toasted sesame seeds.

VARIATIONS

Other vegetables to add:

• Cucumber, peeled, cut in half lengthwise, seeded, and thinly sliced
• Snap peas, thinly sliced on the diagonal.

Dr Lauren Burns (PhD) is an Olympic gold medallist and a leading nutritionist who shares our passion for building healthy eating habits for life.

Learn more about Niño ELA’s Nutrition Program »

Eat the Rainbow – Nutritional Education at an Early Age »

The Benefits of Golden Milk + Recipe »

Supporting Healthy Immunity »