Edamame, avocado & spinach soba noodles

Prep + Cook time 30 minutes
Serves 4

4 green tea bags
250g (8oz) 100% buckwheat soba noodles
2 cups (300g) frozen shelled edamame (soybeans), thawed
1 tablespoon sesame oil
2 spring onions (scallions), sliced thinly
3 cloves garlic, sliced thinly
1 long green chilli, chopped finely
120g (4oz) baby spinach leaves
1 cup coriander (cilantro) leaves, chopped coarsely
¼ cup (60ml) lime juice
2 medium avocados (500g), chopped coarsely
½ cup (80g) almond kernels, roasted, chopped coarsely (*Roasting brings out their flavour)

1. Bring 3 litres (12 cups) water to the
   boil in a large saucepan. Turn off the heat. Add tea bags; steep for 10 minutes. Discard tea bags.

2. Fill a large bowl with cold water. Return tea water to the boil; add soba noodles, then cook for 5 minutes or until tender. Drain, reserving ½ cup (125ml) cooking liquid. Working quickly, refresh noodles
   in the cold water; drain. Cover until ready to serve.

3. Pat thawed edamame dry with paper towel. Heat oil in a wok or large frying pan over high heat. Add green onion, garlic and chilli; cook, stirring frequently, for
   1 minute or until fragrant. Add edamame; cook, stirring occasionally, for 2 minutes or until edamame are blistered slightly.

4. Add noodles to wok with spinach, half the coriander, the lime juice and reserved cooking liquid; cook, tossing continuously, for 2 minutes or until well combined and spinach has wilted.

5. Serve topped with avocado, remaining coriander and the almonds.

   tips  Make sure you buy unsalted edamame as they are better for heart health. Seed the chilli if you prefer less heat.

Swap 
You can use peas instead of the edamame, if you like.

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The Doctor says: Buckwheat soba noodles are often more nutritious than noodles made with other refined flours. Buckwheat is also better for heart health and blood sugar control.

The dietitian says: Edamame (soybeans) have heart-health benefits because they are a great plant-based replacement for a meat meal, which is high in saturated fats.

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Source: Everyday Food As Medicine By Dr Kerryn Phelps and Jaime Rose Chambers