main Japanese-inspired vegetarianveganmeal-prep
Sesame soba, edamame, and vegetable noodle jars
Cold soba lunch jars with edamame, crisp vegetables, and ginger-sesame dressing, layered to stay fresh for three days.
Vorbereitung25 Min.
Garzeit8 Min.
Portionen4
Original meal-prep recipe informed by Food Network soba-and-edamame techniques
Zutaten
Geschrieben für 4 L Topf
Einheiten
Portionen
Nudeln und Gemüse
- 300 g Soba-Nudeln, Trockengewicht gerundet
- 300 g tiefgekühlte ausgelöste Edamame gerundet
- 300 g Rot- oder Weißkohl, fein gehobelt gerundet
- 200 g Karotten, in Julienne geschnitten oder grob gerieben gerundet
- 250 g Gurke, entkernt und in Stifte geschnitten gerundet
- 50 g Frühlingszwiebeln, dünn geschnitten gerundet
- 20 g frischer Koriander (optional) gerundet
- 20 g geröstete Sesamsamen gerundet
Ingwer-Sesam-Dressing
- 60 ml Tamari oder Sojasauce gerundet
- 60 ml ungewürzter Reisessig gerundet
- 25 ml geröstetes Sesamöl, geteilt gerundet
- 20 ml neutrales Öl gerundet
- 10 ml Ahornsirup gerundet
- 15 g frischer Ingwer, fein gerieben gerundet
- 1 kleine Knoblauchzehe, fein gerieben gerundet
- 10 g Chili-Crisp oder Sambal (optional) gerundet
Angaben zur Ernährung sind ein Anhaltspunkt, keine Garantie. Bei einer Allergie bitte die Zutaten selbst prüfen.
Method
- Whisk tamari, vinegar, 20 ml sesame oil, neutral oil, maple syrup, ginger, garlic, and optional chili. Divide among four dry jars or separate leakproof cups.
- Cook soba according to its package. Add edamame for the final 3 minutes.
- Drain and rinse thoroughly under cold water until completely cool. Drain very well.
- Toss noodles with the remaining 5 ml sesame oil.
- If dressing is in the jars, layer edamame, cabbage, and carrot as a buffer. Add noodles, cucumber, scallions, cilantro, and sesame seeds.
- Seal upright. To serve, invert into a bowl, add separate dressing if used, and toss.
Meal-Prep and Storage
- Refrigerate promptly and use within 3 days at 4°C or colder.
- Serve cold. A sealed portion may stand 20 minutes to lose its chill, but never beyond 2 hours unrefrigerated.
- Do not freeze.
- Pack sesame, chili crisp, and dressing separately for maximum crunch.
Notes
- Vegetarian and vegan as written.
- For gluten-free portions, use specifically labeled 100% buckwheat soba and verified gluten-free tamari. Many soba noodles contain wheat.
- Cold rinsing removes surface starch and stops cooking.
Sources Consulted
- Food Network Kitchen, “Soba with Shiitakes and Edamame”
- Food Network, “Soba Noodles with Edamame and Peanuts”
- FDA, “Are You Storing Food Safely?”
Verwendete Quellen
Von Christoph Mayer