Vegetable and soba noodle stir-fry

A quick, colourful stir-fry in the style of Asian street food: soba (buckwheat) noodles and a medley of crunchy vegetables tossed over a high heat with a soy and ginger sauce. Fast, healthy and full of flavour, it is the perfect dinner when you want something plant-based and satisfying in 20 minutes.

Prep time: 15 min  |  Cooking time: 10 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 105 kcal · 6 g protein · 19 g carbohydrate · 1 g fat

Ingredients

• 250 g soba noodles
• 2 carrots
• 1 pepper
• 200 g broccoli
• 3 tbsp soy sauce
• 1 tsp ginger
• 2 cloves of garlic

Method

1. Cook the soba noodles according to the instructions, drain and set aside.
2. Stir-fry the garlic and ginger over a high heat, then the sliced vegetables for 5 to 6 minutes (they should stay crunchy).
3. Add the noodles and soy sauce and stir-fry for another 2 minutes.
4. Serve sprinkled with sesame seeds and spring onion.

Nutritional benefits

Soba noodles are made from buckwheat, which gives them more protein and fibre than ordinary wheat noodles, and a lower glycaemic index. Quick stir-frying over a high heat keeps the vegetables crunchy and preserves their vitamins and antioxidants. With little fat and a controlled amount of soy sauce, it is a light, complete and tasty plant-based dish, a far cry from the greasy, salty ready-made stir-fries.

Variations and substitutions

• More protein: add tofu, edamame beans or prawns (not vegan).
• Gluten-free: check that the soba are 100% buckwheat, or use rice noodles.
• Other vegetables: cabbage, mushrooms, mange tout, courgette.
• Spicier: sriracha, sesame oil, crushed peanuts.

Storage and making ahead

This stir-fry keeps for 2 to 3 days in the fridge and can be enjoyed hot or cold as a noodle salad. Reheat quickly in a frying pan. Handy for lunchboxes.

💡 Good to know

The secret of a good stir-fry: a very high heat and finely cut vegetables, added according to their cooking time (the hardest first). Everything should stay crunchy and colourful.

Read also

Discover more vegetarian recipes · vegan recipes · healthy & balanced recipes.

The foods in this recipe: soba noodles · carrots · pepper · broccoli · soy sauce.

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