Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
| Dry soba noodles | 260 g | Whole culinary ingredient |
 Firm tofu, cubed | 220 g | Sweet, Astringent · Cooling |
 White mushrooms, sliced | 260 g | Sweet, Astringent · Cooling |
 Kale, chopped | 180 g | Bitter, Astringent · Cooling |
 Sesame oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Fresh ginger | 8 g | Pungent · Heating |
 Fresh lime juice | 22 g | Sour · Cooling |
 Rock salt | 4 g | Salty · Cooling |
| Water | 900 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cook the dry soba noodles in the water until just tender, then drain and rinse briefly with warm water.
- Warm the sesame oil in a wide pan and cook the ginger until fragrant.
- Add the cubed firm tofu, sliced white mushrooms, chopped kale in order of cooking time and stir-fry until tender.
- Fold in the drained noodles and rock salt, tossing until evenly hot.
- Remove from the heat, add the lime juice, and serve immediately.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original East or Southeast Asian noodle adaptation)
Soba with Mushroom and Kale is served hot with vegetables and a light sesame-lime finish. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Soba with Mushroom and Kale
| Nutrient | Per 100g | Per Serving (1 serving (468g)) |
|---|---|---|
| Energy (Calories) | 80 kcal | 374 kcal |
| Protein | 4.8 g | 22.6 g |
| Total Carbohydrates | 11.6 g | 54.2 g |
| Dietary Fiber | 1.1 g | 5.3 g |
| Total Sugars | 0.1 g | 0.6 g |
| Total Fat | 2.3 g | 10.7 g |
| Calcium | 114.1 mg | 533.8 mg |
| Iron | 0.89 mg | 4.18 mg |
| Magnesium | 26.5 mg | 123.8 mg |
| Phosphorus | 75.4 mg | 352.6 mg |
| Potassium | 143 mg | 671 mg |
| Sodium | 203 mg | 948 mg |
| Zinc | 0.49 mg | 2.30 mg |
| Copper | 0.10 mg | 0.47 mg |
| Manganese | 0.43 mg | 2.01 mg |
| Selenium | 2.1 µg | 10.0 µg |
| Vitamin C | 9.4 mg | 43.8 mg |
| Vitamin A (RAE) | 23.2 µg | 108.6 µg |
| Vitamin E | 0.10 mg | 0.45 mg |
| Vitamin K | 39.3 µg | 184.1 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.46 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.32 mg |
| Niacin (Vitamin B3) | 0.70 mg | 3.30 mg |
| Vitamin B6 | 0.08 mg | 0.36 mg |
| Folate (DFE) | 17.8 µg | 83.5 µg |
| Choline | 0.2 mg | 1.1 mg |
