Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.4% of RDA
• Calories: 15.7% of RDA
• Carbs: 6.2% of RDA
• Fat (total lipid): 10.1% of RDA
• Fiber: 11.3% of RDA
• Fructose: 1.5% of RDA
• Protein: 7.2% of RDA
• Sodium: 19.8% of RDA
• Sugar: 8.8% of RDA
• Vitamin A (IU): 53.6% of RDA
• Vitamin B6: 8.5% of RDA
• Vitamin C: 46.6% of RDA
• Iron: 4.7% of RDA
• Magnesium: 11.9% of RDA
• Manganese: 10.4% of RDA
• Niacin: 10.1% of RDA
• Potassium: 8.4% of RDA
• Zinc: 4.9% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
0
MACROS
Carbohydrate
17.1
g
17.108
Calories
315
314.552
Fiber
3.17
g
3.173
Iron
0.881
mg
0.881
Protein
8.06
g
8.062
Sodium
267
mg
267.476
Sugars
2.74
g
2.742
Fat (total lipid)
6.18
g
6.177
N
0
0
soba noodle (dry)|red bell pepper|baby bok choy|scallion|edamame|peanut butter|ginger (ground)|red chili flake|rice vinegar|lime juice|tamari
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PREPARATION
1.
Bring a large pot of water to a rolling boil.
PREPARING THE VEGGIES
2.
While waiting for the water to boil, seed and thinly slice the bell pepper.
3.
Separate the green and white parts of the scallions. Thinly slice the green parts of the scallions.
4.
For the bok choy, trim the bottom off first. Separate the white and green parts of the baby bok choy. Thinly slice the white part. Rinse the white part of the bok choy under running water to remove any grit.
5.
Chop the green parts of the scallions and bok choy into bite-sized pieces and set aside.
COOKING NOODLES AND VEGGIES
6.
When the water is boiling, add the soba noodles, sliced pepper, scallion, and white parts of the bok choy.
7.
Bring to a boil and cook until soba noodles are tender, just about 3-4 minutes. Be sure not to overcook.
8.
After 2-3 minutes, turn off the heat and add the green parts of the bok choy and scallions.
9.
Let sit in the hot water just for a minute, to wilt the bok choy greens.
PREPARING THE DRESSING
10.
While the noodles cook, make your dressing. Peel and mince your ginger.
11.
In a large bowl, combine the peanut butter, minced ginger, red chili flake, rice vinegar, lime juice, and tamari. Stir well to combine.
ADDING EVERYTHING TOGETHER
12.
When the soba noodles are done, drain and rinse under cold water. Add the edamame to the mix.
13.
Rinse until noodles are completely cold. Let drain thoroughly.
14.
Add the noodles and veggie mix to the bowl with the dressing. Use your hands to toss.
15.
If using black sesame seeds, add them now. Stir well to combine. Taste to adjust seasoning.
NOTES, TIPS, TRICKS, HINTS, ETC:
This recipe uses black sesame seeds to garnish, but you can omit or substitute with regular white sesame seeds. You can also add some crunch by adding crushed peanuts, chopped cashews, or sliced radishes.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 315
Protein 8.06 g
Carbohydrates 17.1 g
Iron 0.88 mg
Fiber 3.17 g
Calcium 23.7 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
