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Noodles and Veggie Stir-Fry Recipe

Contributors: Stacey Antine, MS, RD, and HealthBarn USA

: Academy Nutrition Information Services Team

Published: January 24, 2018

Reviewed: December 1, 2023

Noodles and Veggie Stir Fry
Rebecca Clyde, MS, RDN, CD

If you like spaghetti, chances are, you'll love buckwheat soba noodles. This delicious stir-fry recipe is as bright and colorful as it is nutritious! The abundance of fresh vegetables ensures that it is packed with lots of vitamins, minerals and dietary fiber. Don't worry — it's quick and easy and can be prepared by the whole family. Get chopping!


10 ounces buckwheat soba noodles
1 teaspoon canola oil
2 garlic cloves, minced
1 red bell pepper, chopped
1 orange or yellow bell pepper, chopped
1 zucchini, diced
1½ cups fresh spinach, chopped
¼ cup chives (or scallions), diced
3 teaspoons low-sodium soy sauce
2 teaspoons sesame oil
1 tablespoon sesame seeds


Before you begin: Wash your hands.

  1. Cook soba noodles according to package instructions, drain and set aside.
  2. Heat medium saucepan over medium-high heat, add canola oil and sauté garlic for 2 to 3 minutes.
  3. Add peppers and cook until softened.
  4. Add zucchini and cook another few minutes.
  5. Add spinach and chives, and cook 3 to 4 minutes.
  6. Add soy sauce, sesame oil and sesame seeds. Cook together for 2 to 3 minutes more.
  7. Place mixture over soba noodles and toss thoroughly before serving.

Nutrition Information

Serving size: 1 cup
Serves 4

Calories: 370; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 0mg; Carbohydrate: 70; Fiber: 7g; Sugar: 6g; Protein: 11g; Sodium: 150mg; Vitamin A: 35%; Vitamin C: 200%; Calcium: 6%; Iron: 15%

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