Soba noodles with peas, pistachios, sprouts and mint

In the soba noodles with peas, pistachios, sprouts and mint, half of the ingredients remain raw, which benefits the ingredients.

Nutrient profile: According to GDA guidelines, one portion of this dish covers 100% of the daily requirement of vitamin K. In addition to many essential amino acids, vitamin C and folic acid are also covered by more than 60%. The ratio of omega-6 to omega-3 fatty acids is 5:1, which is within the maximum recommended ratio.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Soba noodles: Soba noodles, an essential part of Japanese cuisine, are thin, brown-grey noodles made from buckwheat. The noodles are known for their good flavor absorption. They are available in different qualities and with different salt contents (see tips), although some variants contain wheat flour and therefore gluten.

Peas: Green peas have a crunchy consistency and can be used in many different dishes. They can be eaten raw and are high in protein and carbohydrates.

Sugar snap peas (sweet peas): Sugar snap peas are a type of pea from the legume family. The tender sugar snap peas are usually eaten with their pods. They taste similar to peas, but are a little sweeter and juicier. They can also be eaten raw in salads, as they do not contain phasin, which causes damage to blood cells and the intestinal wall in large quantities. Some pods have threads that must be removed before use.

Mint: Moroccan mint is a derivative of spearmint. It has a milder taste than peppermint and is particularly suitable for food. Moroccan mint has a slightly peppery taste and a minty, fresh, sweet scent. It contains little menthol compared to most other mints, but provides a very good mint aroma (one reason why we chose this type of mint).

Walnut: The real walnut, also called tree nut, has the highest content of alpha-linolenic acid (an omega-3 fatty acid that is healthy for the heart) of all nuts. They are also rich in vitamin E, zinc (an important trace element for the liver and hair, among other things) and potassium (for the heart muscle, among other things).

Watercress: The fresh and cress-like, sharp taste of watercress ( Nasturtium officinale) is caused by the mustard oil glycoside gluconasturtiin. In comparison to the widely used garden cress ( Lepidium sativum), watercress is rarely found in stores. The mustard oil glycosides it contains are responsible for the characteristic sharp watercress taste.

Reduce salt content: The high salt content is due to the fact that we have based our product on conventional commercial soba noodle varieties from Europe, which contain up to 1 g of table salt per 100 g (in the USA even up to over 2.0). However, there are low-salt soba noodle varieties (0.01 g per 100 g). We therefore always recommend using low-salt soba noodles.

Pistachios: Pistachios have a very special aroma that is even more intense when dry roasted. Without additional salt, the stone fruit of the pistachio tree ( Pistacia vera) is definitely healthier than the salted variety. Due to the poor ratio between omega-6 and omega-3 (52:1), we do not use pistachios alone, but in combination with walnuts.

Soba noodle substitute: If you don’t have soba noodles on hand, you can also use whole wheat noodles and as a gluten-free option Use whole grain rice noodles or edamame noodles (see recipe picture).

Mint: Instead of Moroccan mint, you can use green mint. Peppermint contains significantly more menthol, which would be too strong.

Alternative to watercress: Instead of the hard-to-find watercress, you can also use radish, broccoli sprouts or garden cress.