Sesame Oil Soba Noodles with Vegetables.


Prep time: 15 minutes

Cook time: 30 minutes

Serves: 4 servings

Sesame Oil Soba Noodles with Vegetables.

Beneficial perks in this dish!

Sesame oil is a fragrant, flavorful oil used in East Asia and utilized for its health benefits in Indian and Chinese medicine. Sesame oil contains phytoestrogens one of which is lignans, these provide a multitude of health benefits, from a decreased risk of breast cancer, menopausal symptoms, and osteoporosis, to lowering the risk of cardiovascular disease (Rodriguez-Garcia, 2019). They also have anti-inflammatory properties which can aid with diabetes and obesity (Dalibalta, 2020). Sesame oil has 6 grams of polyunsaturated fats and 6 grams of monosaturated fats which have been linked to lowering heart disease (Nutrition Source, n.d.).

Red chard is an unsung hero in the world of vegetables. Especially of you are an athlete. It contains an abundance of nitrates and when consumed it reduces the amount of oxygen you need during exercise. It also lowers blood pressure and provides and abundance of vitamin K and A. Aside from that it has multiple antioxidants. It can be helpful to people with diabetes and because of the levels of chlorophyll it contains, chard can combat cancers caused by the carcinogens found in grilling food (Ware, 2017).

Red Peppers, because they are the ripest of all the peppers, can contain higher nutritional qualities than their counterparts the green and yellow peppers. They are abundant in antioxidants and phytonutrients and contain 100% of your vitamin C requirements in one cup.They also contain Vitamins A and B6 folate and fiber. The antioxidants in bell peppers can help combat cell damage that in turn can decrease the chance of cancers, cardiovascular disease, Alzheimer’s, diabetes, and Parkinson’s disease.

Soba Noodles are a much healthier choice than the typical pasta noodle. They are made from buckwheat. The brand used in this recipe is Lotus Foods, they combine buckwheat with whole grain brown rice. One cup provides 6 grams of protein, potassium, phosphorous, magnesium and a little bit of iron.

Taking that information and the above-mentioned ingredients a delectable dinner is starting to come together. You will need sesame oil, swiss chard, red peppers, and brown rice soba noodles. Plus, seasoning such as salt and pepper.

Start by cleaning all your vegetables well. Dice your chard into small very thin slices. Next slice your peppers. Add sesame oil to the pan and turn on the heat.

When the oil is hot, add your sliced vegetables. If desired add an optional 1/3 onion and garlic too.

While your vegetables are frying, heat up a pot of water for your soba noodles. When the pot comes to a boil cook your noodles for 8-10 minutes depending on the instructions on the package.

Check your vegetables periodically for desired tenderness after they have been cooking about 10 minutes. Once they are done to your liking, set them aside.

After your noodles are finished, drain them and place in your vegetable pan. Toss with a little more sesame oil, salt and pepper and you are done.

*If you would like a sauce aside from the light nutty flavor of the sesame oil, you can top with and organic miso sauce or sesame garlic sauce.

*This dish is flexible. You can add chicken or shrimp for some protein too, get creative!

Sissons, B., (2021, March 12). Everything to Know About Bell Peppers. Medical news today.

Ware, K. (2019, May 19). Health Benefits of Swiss Chard. Medical News Today.

Rodrigues-Garcia, C., Sanchez-Quesada, C., Toledo, E., Delgado-Rodriguez, M., Gaforio, J. (2019, Mar, 24). Naturally Lignan-Rich Foods: A Dietary Toll for Health Promotion? Moelcules.,symptoms%2C%20osteoporosis%20and%20breast%20cancer.

Dalibalta, S., Majdalawieh, A., Manjikian, H. (202, Sept 1). Health Benefits of Sesamin on Cardiovascular Disease and its Associated Risk Factors. Saudi Pharm J.

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  • Prep time: 15 minutes
  • Cook time: 30 minutes
  • Total time: 45 minutes
  • Serves: 4 servings


  • I bunch of swiss chard, any color will do, look for bright green leaves
  • 1-2 red bell peppers
  • 1/3 c sesame oil
  • 2-3 chicken breasts

Optional Ingredients

  • 1 leek
  • 24 large shrimp
  • 1/2 c MIso dressing or similiar
  • 2 cloves garlic



  • 1)

    If you choose to add chicken, dice into bite sized pieces. Don’t forget to clear away or clean the items used to dice your chicken. Cross contamination can have tough consequences,

  • 2)

    Heat your pan with the sesame oil. When it is hot add the chicken. Stir fry until cooked all the way through. Set your chicken aside in a bowl.

Soba Noodles

  • 1)

    Heat a pot of water on your stove with enough water to cover your soba noodles.  Once it has come to a boil add your noodles and cook for 10 minutes or according to the directions on the packaging. While you are waiting for the water to boil you can start your vegetables.

  • 2)

    When your soba noodles are done drain them and temporarily place them back into the pot until the veggies are done cooking.


  • 1)

    Dice the chard into thin strands. Next slice the pepper into strands. If you add the options of leeks, onions or garlic, chop them as well.


  • 2)

    Add a tablespoon or two of sesame oil to the pan that you cooked the chicken in and add the vegetables. After 10 minutes of sauteing the vegetables, test for doneness. Remove from heat when you are happy with the texture.



  • 1)

    Section your vegetables to one side of the pan and your chicken on the opposite side. Place your cooked noodles down the middle. Drizzle with remaining sesame oil, salt and pepper.

    Shown with the optional chicken.

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