Healthy Soba Noodles with Kale

Recipe Benefits

• This soba noodle dish is tailored for individuals with slightly elevated magnesium levels in their urine.
• By focusing on low-magnesium vegetables like kale and using buckwheat noodles, this recipe helps manage dietary magnesium while delivering essential nutrients like fiber, antioxidants, and healthy fats.
• The inclusion of walnut oil adds omega-3 fatty acids, promoting heart health.

Ingredients

For 4 servings:

• 14 oz (400 g) soba (buckwheat) noodles
• 1 tbsp walnut oil, plus extra for sprinkling
• Pinch of salt (optional)
• 1 red chile, seeded and minced
• 2 garlic cloves, crushed
• 2 tbsp tamari soy sauce
• 1 1/4 lb (600 g) fresh kale, cut into strips with the stalks removed
• 2 tbsp fresh orange juice
• 1/4 cup walnut pieces, toasted, to garnish

Instructions

1. Cook the soba noodles according to package directions. Optionally, add a dash of walnut oil and a pinch of salt to the water before adding the noodles.
2. In a large, heavy saucepan with a lid, heat 1 tablespoons of walnut oil and 2 tablespoons of water over medium heat. Add the minced chile and crushed garlic, and sauté until fragrant.
3. Stir in the tamari soy sauce, then add the kale strips. Toss to coat the kale in the sauce, and add the orange juice. Cover and steam the kale for 2–3 minutes, stirring occasionally and adding a splash of water if needed to prevent sticking.
4. Once the kale is tender, remove the pan from the heat. Serve the soba noodles on a warmed platter, topped with the steamed kale. Garnish with toasted walnuts and a light drizzle of walnut oil.

Nutritional Information

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