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Home > Vegan Recipes

Vegan Soba Noodle Recipe: Peanut Sauce Stir Fry (Gluten Free)

7/29/20 by Nicole Stevens | Leave a Comment

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5 from 1 vote. Leave your review!

There are many ways to enjoy a delicious vegan soba noodle recipe but favorite has to be creating a peanut sauce stir fry! Who doesn’t love a rich and creamy peanut butter sauce over buckwheat soba noodles with plenty of vegetables for color and nutrition?!

This recipe is simple to make and fairly quick to toss together for a week night meal.

Skill: Easy | Time: 40 min | Servings: 4

Two white bowls filled with vegan soba noodle stir fry with chopsticks resting across front bowl and glass shaker of white sesame seeds on it's side in bottom right corner

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Are Soba Noodles Vegan?

Generally speaking, yes! Soba noodles are typically vegan friendly as they don’t contain dairy or eggs. However, you just never know what might be hidden in any packaged food so always read the label to be sure.

Are Soba Noodles Gluten Free?

Soba noodles refer to a type of noodle made from buckwheat. Despite the name, buckwheat is a gluten-free option. Therefore, buckwheat noodles (soba noodles) may be gluten free.

However, many soba noodles also use regular wheat flour creating a product that is not gluten free. If finding gluten free soba noodles is a concern for you, be sure to read the label carefully. It may be helpful/ necessary to contact the manufacturer (or check their website) for clarification.

Close up of square white bowl filled with buckwheat noodle stir fry with vegetables and peanut sauce, topped with a sprinkle of white sesame seeds

How to Make Vegan and Gluten Free Peanut Sauce

Creating a vegan and gluten free peanut sauce is fairly straight forward! Many peanut sauce recipes are naturally vegan (honey being the main non-vegan ingredient to look out for).

However, most peanut sauce recipes call for soy sauce which is not gluten free. If you need a gluten free peanut sauce recipe, simply substitute the soy sauce for a gluten free alternative like tamari or coconut aminos. The rest of this recipe is naturally gluten free.

Cooking Soba Noodles for Stir Fry

Soba noodles cook very quickly and can easily become overcooked and mushy in a hot recipe like stir fry. If the noodles are gluten free, they are more likely to become mushy as there isn’t gluten to help hold the noodle together.

To cook soba noodles for stir fry, there are a few things to keep in mind:

  • Read package directions for cooking time and cut this time down by at least 25%. The noodles will continue to cook a bit once added to the hot stir fry, so you want to slightly undercook them in the boiling water. If a package states cook time is 4 minutes in boiling water, only cook the noodles for 3 minutes before adding to the stir fry. If you like a firmer noodle texture, reduce cook time by up to 50%.
  • Add the noodles at the end of cooking. Toss the partially cooked noodles into the stir fry after the vegetables and sauce are cooked together. Take the pan off the heat as soon as the noodles are coated with sauce because the heat from the sauce and vegetables is enough to finish cooking the noodles.
  • If the noodles are going to sit between getting cooked and being added to the stir fry, keep the noodles in cold water. If you aren’t adding the partially cooked noodles directly to the stir fry, you’ll want to drain away the hot water then place the noodles into a bowl of cold water, ideally with some ice cubes in it. This prevents the noodles from continuing to cook (leading to overcooked noodles).
White plate filled with soba noodle stir fry with peanut sauce and colorful vegetables (carrots, red bell pepper, edamame) and topped with sprinkle of white sesame seeds

Vegetables to Use in Peanut Sauce Stir Fry

For this recipe I’ve selected a variety of colorful vegetables to add that are fairly standard and easy to find.

However, with any stir fry recipe, you can use whatever vegetables you like and have on hand. Stir fry is a great end-of-week meal to use up any vegetables you didn’t get to eat through the week!

I try to aim for a few different colors in a meal because different colored vegetables (and fruits) indicate different antioxidants and nutrients! Variety and color in your vegetable selection can translate into a wider range of nutrients.

Large black pan filled with raw, prepped vegetables for stir fry (carrot, green and red bell pepper, red onion and shredded giger)

Add Extra Protein to your Meal

The protein for this meal comes from the peanut butter in the sauce, the edamame as well as some protein in the buckwheat soba noodles.

Along with the healthy fats from peanut butter, edamame and sesame oil, and carbohydrates from the noodles, this peanut sauce stir fry creates a fairly balanced meal.

However, some people enjoy meals higher in protein so you can certainly add some cooked tofu or tempeh to this stir fry for a boost of protein!

Square white bowl filled with soba noodle stir fry and peanut sauce with white plate of stir fry blurred in background

Don’t forget all the delicious ways to serve this vegan soba noodle recipe. You can top your stir fry with sesame seeds, chopped green onion, chopped cilantro or a squeeze of fresh lime juice!

I hope you enjoy this recipe! If you make it, please rate and comment below so others benefit from your experience.

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Two white bowls filled with vegan soba noodle stir fry with chopsticks resting across front bowl and glass shaker of white sesame seeds on it's side in bottom right corner

Vegan Soba Noodles Peanut Sauce Stir Fry (Gluten Free)

Soba noodle stir fry wit peanut sauce is a high protein and satiating vegan meal. Easy to make and amazingly flavorful, this is an ideal recipe!
5 from 1 vote. Leave your review!
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Prep Time 25 mins
Cook Time 15 mins
Total Time 40 mins
Servings 4 servings
Calories 300 kcal
Cuisine Vegan

Equipment

  • Medium-sized pot
  • Large pan
  • Cutting board
  • Knife

Ingredients
  

  • ½ cup red onion , sliced
  • 2 cup bell pepper , sliced (I used 1 green and 1 red)
  • 1 cup carrot , julienned
  • ¾ cup edamame , shelled (about 2 C before removing shell)
  • 2 cloves garlic , minced
  • 1-2 tablespoon ginger , minced or finely grated
  • 1 tablespoon sesame oil
  • ½ pack buckwheat soba noodles (180 g)
  • cooking oil (to taste)

Sauce:

  • ⅓ cup natural peanut butter
  • 1 tablespoon rice wine vinegar
  • 1 teaspoon lime juice (juice of about ½ a lime)
  • 3 tablespoon soy sauce (tamari if gluten free)
  • 1 ½ tablespoon agave syrup (or maple syrup)
  • 3 tablespoon water
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Instructions

  • Prepare the veggies by slicing the onion, pepper and carrots; finely mince the garlic and ginger; steam the edamame (or microwave according to package directions).
  • Prepare the buckwheat noodles by bringing a pot of water to a boil. Set up a large bowl filled with cold water and ice. Cook the noodles for ½ to ¾ of the allotted cooking time on the package (ex. if package states cook time of 4 minutes, boil for 2-3 minutes). Drain the hot water from the noodles then place into the cold ice water. You can also time the cooking of the noodles so they can go directly into the stir fry hot (after veggies are cooked and coated with sauce, toss in the partially cooked, drained, hot noodles in last).
  • Shake together all of the sauce ingredients in a jar.
  • Heat a large wok or frying pan to medium-high heat. Sauté the onion for 2-3 minutes, with a splash of oil to prevent sticking.
  • Add the garlic and ginger and sauté for another minute.
  • Toss in the bell pepper and carrot and cook for 3-4 more minutes.
  • Turn down the heat to medium and stir in the sesame oil.
  • Add in the peanut sauce and edamame. Mix together. Right before serving, toss in the partially cooked and drained soba noodles (if they're sitting in cold water, drain this away). Take the pan off the heat and toss the noodles with the hot vegetable and sauce (there's enough heat to finish cooking the noodles).
  • Serve topped with sesame seeds, green onion, chopped cilantro and/ or a squeeze of fresh lime juice!

Notes

Accuracy of nutrition information cannot be guaranteed (certain ingredients may not have all nutrients listed in the database); amounts may vary (and will vary depending on brands of ingredients used); all nutrition fact values rounded to the nearest whole number.

Nutrition

Serving: 1 Serving (¼ of recipe)Calories: 300 kcalCarbohydrates: 32 gProtein: 13 gFat: 16 gSaturated Fat: 2 gPolyunsaturated Fat: 4 gMonounsaturated Fat: 7 gSodium: 716 mgPotassium: 526 mgFiber: 7 gSugar: 10 gVitamin A: 6573 IUVitamin C: 9 mgCalcium: 60 mgIron: 2 mg
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Filed Under: Vegan and Gluten Free Recipes, Vegan Dinner Recipes, Vegan Recipes Tagged With: Agave syrup, Bell pepper, Carrot, Dinner, Easy, Edamame, Garlic, Ginger, Legumes, Lime, Nuts and seeds, Onion, Peanut butter, Plant-based protein, Rice vinegar, Sesame Oil, Soba noodles, Soy sauce, Vegetable oil, Whole grains

About Nicole Stevens

Nicole is a vegan Registered Dietitian (RD) and founder of Lettuce Veg Out. She provides vegans with balanced meals and easy-to-understand nutrition science. As a trusted source of nutrition information, she educates others about vegan diets and how to thrive as a vegan.

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Hi, I'm Nicole! As a vegan Registered Dietitian, I empower vegans to live a balanced life and gain confidence in the kitchen.

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