Dietitian's tip: To make this vegetarian, substitute cubes of extra-firm tofu for the chicken and use vegetable stock.
- 3 ounces dried soba noodles
- 1 tablespoon olive oil
- 1 large yellow onion, chopped
- 1 tablespoon peeled and minced fresh ginger
- 1 carrot, peeled and finely chopped
- 1 clove garlic, minced
- 4 cups chicken stock or broth
- 2 tablespoons reduced-sodium soy sauce
- 1 pound skinless, boneless chicken breasts, chopped
- 1 cup shelled edamame
- 1 cup plain soy milk (soya milk)
- 1/4 cup chopped fresh cilantro (fresh coriander)
Bring a saucepan 3/4 full of water to a boil, add the noodles and cook until just tender, about 5 minutes. Drain and set aside until needed.
In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the ginger and carrot and saute for 1 minute. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the stock and soy sauce and bring to a boil. Add the chicken and edamame and return to a boil. Reduce the heat to medium-low and simmer until the chicken is cooked and the edamame are tender, about 4 minutes. Add the soba noodles and soy milk and cook until heated through; don't let boil.
Remove pan from the heat and stir in the cilantro. Ladle soup into warmed individual bowls and serve immediately.
Nutritional analysis per serving
|Total fat||5 g||Total carbohydrate||11 g|
|Saturated fat||1 g||Dietary fiber||2 g|
|Monounsaturated fat||2 g||Protein||22 g|
|Protein and dairy||1|
|Meat and meat substitutes||3|
|Grains and grain products||1|
|Meats, poultry and fish||2|
|Nuts, seeds and dry beans||1|