Thin Japanese buckwheat noodles with sesame sauce and veges are not only delicious and delightful, quick and easy, but pack a major source of fiber, omega 3’s, vitamins and minerals (ie. anti oxidants), as well as advantageous cholesterol to fight heart disease and stroke while enhancing brain power. Best of all it is economically sensible and fills you up, leaving little room for cravings for unhealthy choices. Just wait until you try this. You will make it one of your favorites too.
Photo by David Bishop
This beautiful dish is one of my main stays as a delicious and satisfying choice at any time, because it is so simple and easy. It is especially great in summer because it is a cool dish and can be made ahead and enjoyed for days, left refrigerated. Most of the time needed to prepare this dish is for chopping the veges. The cook time is so little that it will hardly heat up your kitchen.
The first thing I want to say about making this really great is that the buckwheat noodles should be very fine, like capellini. If you use thicker buckwheat noodles, the texture will be a little coarse for my taste. I have found that only Asian groceries carry the finest buckwheat noodles. This is a Japanese recipe, after all. You can find thicker buckwheat noodles in most grocery and health food stores. The thicker ones will be equally delicious and healthful. The texture factor is my only caveat. If you can only find the thicker version, the cooking time of the noodles will be a minute or so longer. Which ever you choose, the whole recipe will take less than 30 minutes from start to finish, including cooling time. With all that said, here is the recipe.
Boil in 2 quarts of lightly salted filtered water for 5 minutes:
- 1 bundle of fine buck wheat noodles, (They are usually bundled very beautifully in decorated ribbons & the bundles are sold in bunches in packets. The bigger the package of bundles, the more economic it is).
- After boiling, rinse in cool water and drain until cool.
For the sauce, whisk together in a 2 quart bowl :
- 1 tablespoon sesame paste or Tahini
- 1 tablespoon lite soy sauce
- 1 table spoon rice vinegar
- 2 teaspoons toasted sesame oil
- 2 teaspoons walnut or peanut oil
- 1/2 teaspoon chopped fresh hot red pepper, or 1/4 teaspoon dried red hot pepper, or hot red pepper sauce.
Saute on low heat, Vegetables & Oil, Until Slightly Tender/about 5 minutes:
- 1/4 cup fresh cooked or frozen English peas or cooked Edamame
- 2 Tbs. finely julienned carrots
- 2 Tbs. finely julienned yellow bell peppers
- 1 chopped scallion
- 8 tiny Japanese mushrooms, if they are not Japanese and are too big, then slice them into quarter inch slices
- 1 teaspoon peeled and chopped fresh ginger
- 2 Tablespoons Walnut or Peanut oil.
Toss everything together in the sauce bowl. Plate individually or as a communal serving.
Toast black or white sesame seeds for garnish. I added baby water cress for more garnish. Serve with green tea. Have a great summer!