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Edamame Satay

I keep a bag of frozen edamame in the freezer so that if we're pressed for time during the week we have this easy option up our sleeve. You don't even need the bok choy if you're in a rush, but it is a good opportunity to get some veg based calcium into your diet - once its chopped up, cooked down and mixed with the sauce its discreet enough for most kids not to even notice it.

I use almonds because they are better than peanuts for Vitamin E, Calcium and Iron, which are things I find hard to get on a vegan diet, but peanuts work just as well and probably have a better flavour. It only uses a bit of coconut cream so I'll often make a double batch of the sauce and freeze some.

Dried udon isn't anywhere near as good as the frozen version, but the frozen noodles take up a tonne of room in the freezer we stick with the convenience of a pantry staple.

Ingredients

• 200 g dried soba or udon noodles
• 1 kg whole frozen edamame (yields 2.5 C shelled edamame)
• 1 t olive oil
• 600 g bok choy, finely chopped
• ½ C roasted almonds (or peanuts)*
• 2 T soy sauce
• 1 lime (juiced)
• 1 clove of garlic (microplaned)
• ¼ C coconut cream
• 2 T water
• sesame seeds (optional)

Method

1. Boil the noodles in salted water as directed on the packet, then rinse and refresh under cold running water.
2. Boil the edamame in salted water for 4 minutes or as directed on the packet then refresh under cold water. If necessary, shell the beans out of the pods.
3. Heat the oil in a large frying pan and add the chopped bok choy, stir for a minute to wilt the greens, then press the veg to release the bitter liquid and pour it off. Don't overcook it, you're looking for it to remain a fresh green colour. Remove from the heat and mix with the edamame.
4. In a food processor add the nuts until the oils are released and it begins to form a paste. Add the remaining ingredients (bar the sesame seeds) and process until sauce-like.
5. Serve up the noodles, generously pile on the veg, and then top with the sauce and sesame seeds.

Nutrition

Serves four, 481 kcal per serve (using the soba noodles and roasted almonds version)

Macros Per Serve - 27g protein, 21g fat, 55g carbohydates

Key Nutrition Per Serve - 277mg Calcium, 5.4mg Iron, 2.7mg Zinc

Notes

* If you don't have a food processor, substitute ½ cup nut butter (almond, peanut or any other) for the roasted almonds and whisk with the remaining sauce ingredients.