Bok Choy Stir-Fry with Soba Noodles

Total Time: 25 minutes
Serves: 4

Ingredients

• 8 oz soba noodles (whole wheat or regular)
• 2 tablespoons sesame oil (or olive oil)
• 2 garlic cloves, minced
• 1-inch piece of ginger, peeled and minced
• 6 cups bok choy, chopped (about 4 small bok choy)
• 1 small red bell pepper, thinly sliced
• 1 small carrot, julienned or thinly sliced
• 1 tablespoon low-sodium soy sauce (or tamari for gluten-free)
• 1 teaspoon rice vinegar
• 1 tablespoon sesame seeds (optional)
• 2 teaspoons toasted sesame oil (optional, for flavor)
• Salt and pepper to taste
• 1 tablespoon honey or maple syrup (optional, for sweetness)
• 1/4 cup water or vegetable broth

Instructions

1. Bring a large pot of water to a boil. Add the soba noodles and cook according to package instructions (usually 4-6 minutes). Drain and rinse with cold water to stop the cooking process. Set aside.
2. Wash and chop the bok choy into bite-sized pieces, separating the stems and leaves. Slice the bell pepper and carrot.
3. Heat sesame oil in a large skillet or wok over medium heat. Add the minced garlic and ginger. Stir-fry for 30 seconds until fragrant.
4. Add the bok choy stems to the skillet first and stir-fry for 2-3 minutes. Add the bell pepper and carrot and continue cooking for another 3-4 minutes, adding a splash of water or broth to help soften the vegetables and avoid burning.
5. Once the stems are tender, add the bok choy leaves and stir until they begin to wilt, about 2-3 minutes.
6. Add the cooked soba noodles to the skillet with the vegetables. Drizzle with soy sauce, rice vinegar, and honey/maple syrup (if using). Toss everything together to coat the noodles and vegetables evenly.
7. Drizzle with toasted sesame oil (optional), sprinkle with sesame seeds, and season with salt and pepper to taste.
8. Serve immediately as a warm, comforting dish.

Tips:

• You can use gluten-free soba noodles or rice noodles if needed.
• Feel free to add chicken, tofu, tempeh, or edamame for extra protein.
• If you prefer a richer flavor, you can add a teaspoon of peanut butter or almond butter to the sauce.
• To make it spicier, you can add some chili flakes or a splash of sriracha sauce.

Why We Love This Recipe:

1. Vitamins and Minerals:

Bok choy is rich in Vitamin C which help boost the immune systems, promotes healthy skin and supports collagen formation. It is also a source of Vitamin K which is essential for blood clotting and bone health. Bok Choy also provides a plant-based source of calcium to support bones as well.

2. Fiber: 

Fiber from the vegetables and soba noodles support healthy digestion by regulating bowels and maintaining a diverse gut microbiome.

3. Low Glycemic Index:

Soba noodles are traditionally made with buckwheat which has a low glycemic index, meaning it does not cause rapid spikes in blood sugar levels. Between the noodles and nonstarchy vegetables, this recipe is great for those needing to manage blood sugars or for maintiaing stable energy levels throughout the day.