• Serves
    8
  • 185
    Calories

Dietician's Tip: To make this vegetarian, substitute cubes of extra-firm tofu for the chicken and use vegetable stock.

Ingredients

  • 3 ounces dried soba noodles
  • 1 tablespoon olive oil
  • 1 large yellow onion, chopped (1 cup)
  • 1 tablespoon peeled and minced fresh ginger
  • 1 carrot, peeled and finely chopped
  • 1 clove garlic, minced
  • 4 cups unsalted chicken stock or broth
  • 2 tablespoons reduced-sodium soy sauce
  • 1 pound skinless, boneless chicken breasts, chopped
  • 1 cup shelled edamame
  • 1 cup plain soy milk (soya milk)
  • 1/4 cup chopped fresh cilantro (fresh coriander)

Directions

Bring a saucepan 3/4 full of water to a boil, add the noodles and cook until just tender, about 5 minutes. Drain and set aside until needed.

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the ginger and carrot and saute for 1 minute. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the stock and soy sauce and bring to a boil. Add the chicken and edamame and return to a boil. Reduce the heat to medium-low and simmer until the chicken is cooked and the edamame are tender, about 4 minutes. Add the soba noodles and soy milk and cook until heated through; don't let boil.

Remove pan from the heat and stir in the cilantro. Ladle soup into warmed individual bowls and serve immediately.

Nutritional analysis per serving

Serving size: About 1 1/4 cups

  • Calories 185
  • Cholesterol 41 mg
  • Monounsaturated fat 2 g
  • Saturated fat 1 g
  • Sodium 223 mg
  • Total carbohydrate 16 g
  • Dietary fiber 2 g
  • Protein 19 g
  • Serving size About 1 1/4 cups
  • Total fat 5 g
  • Grains and grain products 1
  • Meats, poultry and fish 2
  • Nuts, seeds and dry beans 1
  • Vegetables 1
  • Carbohydrates 1
  • Protein and dairy 1
  • Vegetables 1
  • Meat and meat substitutes 3
  • Nonstarchy vegetables 1
  • Starches 1
Last Updated: 06-15-2017
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