Soba Noodles with Pak Choi and Shiitake Mushrooms: A Nutritious, Flavor-Packed Dish

I’ll admit it—I tend to gravitate toward roasting or sautéing because they seem to bring out the boldest flavors. But lately, I’ve been giving cooking in water more credit. It’s actually one of the healthiest cooking methods, preserving nutrients and minimizing the formation of compounds that can lead to inflammation.

Plus, with the right seasonings and technique, it can create dishes that are just as flavorful. This is something Asian cuisine has known for centuries, using simple broths and water-based cooking methods like steaming to coax incredible flavors from fresh ingredients.

In this recipe, we cook pak choi and shiitake mushrooms in a bit of water. It might seem like a subtle technique, but it allows the natural flavors to shine and creates a beautifully balanced meal.

The dish is then brought together with a savory sesame-soy dressing and served over soba noodles—a nutritious, satisfying base that pairs perfectly with the earthy mushrooms and crisp greens.

Why Soba Noodles, Shiitake Mushrooms, and Pak Choi?

Each ingredient in this dish brings something valuable to the table. Soba noodles, made from buckwheat, are high in fiber and provide essential amino acids, making them a great plant-based protein source. They’re also rich in manganese, which supports bone health and metabolism.

Shiitake mushrooms add an earthy, umami depth and come loaded with health benefits.

Known for their role in supporting longevity, shiitakes contain compounds like beta-glucans and lentinan, which are shown to support immune function, reduce inflammation, and promote overall health.

Regular consumption of shiitakes has even been linked to cardiovascular benefits, such as lowering cholesterol levels.

And then there’s pak choi, a crisp, leafy green rich in vitamins C and K, folate, and calcium. It supports bone health and immune function, and its mild flavor pairs beautifully with the mushrooms and noodles.

The Benefits of Cooking with Water

In this recipe, we cook the pak choi and shiitake mushrooms in a small amount of water rather than sautéing or roasting them. Cooking with water is not only gentler but also helps keep inflammation-causing compounds at bay. When foods are cooked at high temperatures using dry heat, advanced glycation end products (AGEs) can form. AGEs are compounds linked to oxidative stress and inflammation, both of which can contribute to aging and chronic diseases.

By boiling the vegetables, we avoid excessive AGE formation, keeping the dish healthier for our bodies. Plus, boiling and steaming preserve water-soluble vitamins and maintain the natural texture and flavor of the vegetables, creating a fresh, vibrant dish.

Soba Noodles with Pak Choi and Shiitake Mushrooms

Ingredients (Serves 2):

• 170 g dried soba noodles

• 200 ml water

• Pinch of salt

• 400 g pak choi (2 medium-sized), cut in half lengthwise (larger ones can be quartered)

• 150 g shiitake mushrooms

• 1 garlic clove, finely chopped

Dressing:

• 1 ½ tbsp low sodium soy sauce

• 1 ½ tbsp mirin (rice wine)

• 1 ½ tbsp toasted sesame oil

• 2 tsp sugar (or maple syrup)

• ¼ tsp chili flakes

• 1 garlic clove, minced

Optional Garnishes:

• 2 spring onions (green parts only), cut into thin rings

• 2 tsp sesame seeds, toasted

Instructions:

1. Cook the Noodles: Prepare the soba noodles according to package instructions. Rinse with cold water, drain, and set aside.

   
   

2. Boil the Vegetables: In a wide frying pan, bring 200 ml of water with a pinch of salt to a boil. Place the pak choi (cut side up) and shiitake mushrooms in the pan, cover, and cook for about 5 minutes until tender. Transfer to a sieve to drain well.

   
   

3. Prepare the Dressing: In a bowl, mix all the dressing ingredients thoroughly.

   
   

4. Sauté and Assemble: In a frying pan, briefly sauté the chopped garlic. Add 3 teaspoons of the dressing and cook for a moment. Add the mushrooms and cook for about 2 minutes, then reduce the heat. Add the cooked soba noodles, the remaining dressing, pak choi, and green parts of the spring onions to the pan. Heat through, then plate.

   
   

5. Serve and Garnish: Sprinkle with toasted sesame seeds and serve immediately.

   
   

Why You’ll Love This Dish

This soba noodle dish is perfect for anyone looking for a meal that’s both flavorful and nutritious. The mix of textures and earthy, umami flavors from the shiitake mushrooms and pak choi, combined with the sesame-soy dressing, creates a balanced dish that’s satisfying and a little bit special.

This recipe will work great in the weeknights when you want something wholesome and simple to prepare. But with its rich flavors and vibrant ingredients, it’s equally suited to a cozy dinner with friends.

So go ahead and give this dish a try—it’s a delicious way to boost your health, mood, and longevity, one flavorful bite at a time.