Being Nutritious

  • All Posts
  • About
  • Services
  • Media
  • Contact
menu icon
go to homepage
  • Nutrition Needs
  • Recipe Index
  • About
  • Services
  • Media
subscribe
search icon
Homepage link
  • Nutrition Needs
  • Recipe Index
  • About
  • Services
  • Media
×
  • Casserole dish with stuffed peppers in it.
    No Bake Chickpea Stuffed Peppers
  • Overhead image of whole eggless quiche in a pie plate.
    Eggless Quiche with Spring Veggies
  • Three small jars of smoothie, with straws.
    Banana Beet Smoothie
  • Bowl of lentil and mushroom stew, garnished with parsley.
    Instant Pot Irish Stew with Lentils and Mushrooms
  • Whole, unsliced loaf of bread, sprinkled with oats.
    Irish Wheaten Bread
  • Two tall glasses of a smoothie, garnished with a fresh strawberry.
    Pink Smoothie
  • Single muffin on a dish. A stack of muffins is visible in the background.
    Cinnamon Raisin Muffins
  • 5 peanut butter cookies with chocolate kisses in them, on a serving plate.
    Healthier Peanut Butter Blossoms
  • Bowl of white chili, garnished with sliced avocado, a lime wedge, and chopped cilantro.
    White Bean Veggie Chili
  • Overhead image of a bowl of cooked red cabbage.
    Slow Cooker Red Cabbage (German Style)
  • Overhead image of Halloween pasta salad in a dish.
    Halloween Pasta Salad with Spooky Mushroom Skulls
  • Pumpkin steel cut oats risotto in a heart shaped bowl, garnished with fresh sage leaves and chopped parsley.
    Slow Cooker Pumpkin Risotto with Steel Cut Oats
Home » All posts » Lunch

Teriyaki Soba Noodles Bowl

Updated: Jul 19, 2022 · Published: Mar 13, 2020 by Laura Yautz · This post may contain affiliate links · 2 Comments

Jump to Recipe Print Recipe

These delicious, easy vegetarian Teriyaki Soba Noodles Bowls use frozen stir fry vegetables and a simple homemade teriyaki sauce so you can get your meal prepared lightening quick! This recipe has everything you're looking for in a noodle bowl. Crisp tender vegetables that require zero prep, a thick sauce that's a little sweet, a little salty, and a little tangy, and of course, noodles! And with only 20 minutes from freezer to table, this is a family pleaser! Or a great lunch to pack for work or school!

Teriyaki Soba Noodles in a large white bowl, being lifted with chop sticks

Is Soba Healthy?

Soba noodles are traditionally used in Japanese dishes. They are made of buckwheat flour, or a blend of buckwheat and other flours. They can be gluten free, so if you need that option, look for that. Buckwheat is naturally gluten free, as long as it doesn't get "contaminated" with gluten containing grain.

Buckwheat, like quinoa, isn't a grain in the botanical sense, but a seed that is used in many traditional Asian cuisines. It is more nutritious than some other grains, containing a good amount of fiber, manganese, copper, and magnesium. Buckwheat is also high in antioxidants, which are essential for heart health.

Soba noodles are easy to cook, too, making them a great heart healthy option. Usually just a few minutes in boiling water and they're ready to go!

What to use as a soba noodles substitute

If you can't find soba noodles, you can still make this recipe! Use either rice noodles or wheat noodles. Rice noodles are gluten free, so if you need that option, go for rice noodles. Look for whole grain, brown rice noodles if you can for more nutrition. If you opt for wheat noodles, get a whole wheat version. In either case, you'll want spaghetti or vermicelli type noodles.

What is Edamame?

Edamame is essentially a soybean without the pod. Make sure to get shelled ones to make this ultra simple. Soy has many heart health benefits, including lowering LDL cholesterol, lowering triglycerides, raising HDL cholesterol, and modestly lowering blood pressure. A great, high protein addition to heart healthy meals!

How to make vegetarian Teriyaki Noodle Bowls

There are three main steps to making a quick meal out of this teriyaki noodle recipe.

First, cook the noodles. Follow the instructions on the package, and when they're done, toss them with a bit of oil so they don't stick together.

Next, make the healthy homemade teriyaki sauce by whisking all the sauce ingredients together. Set that aside.

Now, heat up the sesame oil in a wok or large skillet, and stir fry the vegetables and edamame until they are thawed, and crisp-tender. Add the sauce and simmer until it's thickened.

Then add the noodles to the skillet, too, and toss everything to combine.

If you want a garnish, add chopped green onions and sesame seeds, and maybe an additional sprinkle of red pepper flakes! Delicious, healthy soba noodles ready in less time than you can get a take out order!

Teriyaki Soba noodle bowls

Be sure to try some of our other Asian-inspired healthy recipes, including Bok Choy Miso Soup, Thai Salad with Peanut Dressing, and Iced Pineapple Matcha.

If you make Teriyaki Soba Noodles Bowls, tell me about it in the comments!

📖 Recipe

Teriyaki Soba noodle bowls close up

Teriyaki Soba Noodles Bowl

Laura Yautz
These delicious, easy noodle bowls use frozen stir fry vegetables so you can get your meal prepared lightening quick!
5 from 1 vote
Prevent your screen from going dark
Print Recipe Pin Recipe Save Recipe Saved Recipe!
Prep Time 5 minutes mins
Cook Time 15 minutes mins
Total Time 20 minutes mins
Course Lunch, Main Course
Cuisine Asian-Inspired
Servings 4
Calories 341 kcal

Ingredients
  

  • 5 oz Soba Noodles
  • 2 teaspoon Toasted Sesame Oil
  • 5 cups Frozen Stir Fry Vegetables
  • 1 cup Frozen Shelled Edamame

For the Sauce

  • 1 tablespoon Cornstarch
  • 2 tablespoon Cold Water
  • 2 tablespoon Low Sodium Soy Sauce
  • 2 tablespoon Rice Vinegar
  • 1 tablespoon Honey (or Maple Syrup or Brown Sugar for vegan substitute)
  • 2 teaspoon Toasted Sesame Oil
  • 2 Garlic cloves, minced
  • 1 ½ teaspoon Grated Ginger
  • ½ teaspoon Red Pepper Flakes, more or less to taste

To Garnish:

  • Sliced Green Onions
  • Sesame Seeds

Instructions
 

  • Begin bringing a large pot of water to a boil, in which to cook the noodles.
  • While the water is heating up, make the sauce: combine cornstarch and water, and whisk to combine. Add all the rest of the sauce ingredients, and again whisk to combine. Set aside for now.
  • When the pot of water is boiling, add the soba noodles, and cook per package directions. Drain and set aside. Toss with a bit of oil if they will sit long.
  • In a wok or large skillet, heat the sesame oil, and add frozen stir fry vegetables and edamame. Stir fry the vegetables until they are thawed and crisp-tender.
  • Add the sauce to the wok or skillet, and simmer until thickened.
  • Add the noodles and toss to combine.
  • Garnish with green onions, and sesame seeds, or as desired.

Nutrition

Calories: 341kcal (17%)Carbohydrates: 57.5g (19%)Protein: 15.1g (30%)Fat: 5.6g (9%)Saturated Fat: 0.6g (4%)Polyunsaturated Fat: 1.4gMonounsaturated Fat: 1gSodium: 343.3mg (15%)Potassium: 564mg (16%)Fiber: 10g (42%)Sugar: 5.1g (6%)Vitamin A: 450IU (9%)Vitamin C: 19mg (23%)Calcium: 50mg (5%)Iron: 1.1mg (6%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword edamame, healthy stir fry, noodles, pasta
Tried this recipe?Let us know how it was!
Teriyaki Soba noodles being lifted out of bowl with chopsticks
Teriyaki Soba noodles in a bowl with chopstick over it

More Lunch

  • Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery and carrot sticks.
    Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing
  • A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.
    Celery and Leek Soup
  • Square image of falafel hummus wrap with baked falafel piled on the side.
    Falafel Hummus Pita Wraps
  • Small crock of creamy soup, garnished with basil leaves.
    Roasted Pepper and Lentil Soup

Comments

    5 from 1 vote (1 rating without comment)

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




  1. sheenam @ thetwincookingproject says

    March 15, 2020 at 11:12 am

    Love recipes that have sesame oil!!! This looks amazing.

    Reply
    • Laura Yautz says

      March 16, 2020 at 7:17 am

      Thanks so much! I agree. Love sesame oil! <3

      Reply
Laura Yautz in her kitchen

Hi, I'm Laura!

I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

About Me
Enroll in the FREE EMAIL COURSE to make your kitchen heart healthy!


Want to say thank you?

Seasonal Spring Recipes

  • Glass dish with three scoops of peach sorbet; garnished with peach slices and fresh tarragon.
    Peach Tarragon Sorbet

  • Overhead shot of a whole pie, with fresh peaches beside it.
    Fresh Peach Pie {no added sugar}

  • Stack of pancakes with strawberries on top, drizzled with strawberry sauce. A slice is removed from the stack to reveal the inside.
    Strawberry Banana Pancakes

  • Strawberry sauce in a small glass creamer, with fresh strawberries scattered around.
    Healthy Strawberry Sauce {no added sugar}

  • Small crock with prune compote inside it, garnished with small slices of orange and a cinnamon stick.
    Prune Compote with Warm Spices

  • Whole wheat drop biscuits on a serving tray.
    Whole Wheat Drop Biscuits

  • A green smoothie in a tall Mason jar with a metal straw. Cucumber slices and green apple pieces in the background.
    Apple Cucumber Smoothie

  • Pot of vegetable stew with soda bread dumplings.
    Vegetable Stew with Irish Soda Bread Dumplings

Footer

Sign up for free emails and updates!

Sign me up →
  • Privacy Policy
  • Disclaimer
  • Terms & Conditions
  • Contact
  • Services
  • ↑ back to top

As an Amazon Associate I may earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't love. Thanks for your support!

Copyright © 2025 Being Nutritious. All rights reserved

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Do not sell my personal information.
Cookie settingsAcceptReject
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.