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!
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!
If you make Teriyaki Soba Noodles Bowls, tell me about it in the comments!
Teriyaki Soba Noodles Bowl
- 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
- Sliced Green Onions
- Sesame Seeds
- 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.