Cookbook of the Week - Soba Stew

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* Exported from MasterCook *

 

Soba (Japanese Buckwheat Noodle) Stew

 

Recipe By :Steven Raichlen's High-Flavor Low-Fat Vegetarian Cooking

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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FOR THE BROTH

9 cups water

1 6 x 2 inch piece dried kelp (kombu)

1 head garlic -- unpeeled, cut in half widthwise

3 carrots -- peeled and cut into 1-inch pieces

2 medium onions -- quartered, skins left on

4 scallions (white part only, save greens

for garnishing the stew) -- cut into 1-inch pieces

3 1/4 inch slices fresh ginger

TO FINISH THE STEW

4 ounces soba noodles

1 large carrot -- cut into carrot flowers or thin slices (see

notes)

4 scallion greens -- finely chopped

3 tablespoons tamari soy sauce (or to taste)

3 tablespoons rice vinegar (or to taste)

3 tablespoons mirin (sweet rice wine) (or to taste)

1 1/2 teaspoons grated lemon peel

salt and freshly ground pepper

 

Combine the ingredients for the broth-water, kelp, garlic, carrots, onions,

scallion whites, ginger-in a large saucepan. Gently simmer the mixture for 20

to 30 minutes, or until well flavored. Strain the broth into another pot,

pressing the vegetables with the back of a spoon to extract the juices. Reserve

the kelp.

Cut the kelp across the grain into 2-inch pieces, then along the grain into

spaghetti-thin slivers. Depending on your fondness for sea vegetables, you may

wish to add a lot of kelp to the stew or a little. I personally like 1 to 2

tablespoons per serving. If you plan to serve the stew cold, let the broth cool

to room temperature, then refrigerate it.

Cook the soba noodles in 2 quarts boiling water until al dente, about 8 minutes.

Drain the noodles and carrots in a colander, rinse under cold water, and drain

again.

Just before serving, stir the soba, carrot flowers, scallion greens, and

slivered kelp into the broth. Stir in the soy sauce, mirin, vinegar, lemon

zest, salt, and pepper. Correct the seasoning, adding soy sauce for saltiness,

mirin for sweetness, or rice vinegar for tartness. The broth should be highly

seasoned. Serves 8 as a first course, 4 as a main course.

 

 

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Per serving: 161 Calories (kcal); 1g Total Fat; (2% calories from fat); 6g

Protein; 36g Carbohydrate; 0mg Cholesterol; 270mg Sodium

Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates

 

NOTES : To make carrot flowers, slice the stem end of the carrot; then make

V-shaped cuts, 1/8-inch deep and 1/4-inch apart, running the length of the

carrot. Cut the carrot widthwise into 1/8-inch slices. The indentations

resulting from the V-shaped cuts will form the petals of a flower.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0