Welcome to Teri's Food Therapy, a unique blog here for you to explore. Teri's F.T. blog is mainly Caribbean style food. Cooking has added such value to my life, and I love having the opportunity to share my passions and thoughts with my loyal readers. Read on, and enjoy.

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  • Terissa Skinner-Ballantyne

Soba Noodles and Beef Stir Fry

I love me a good stir fry, from the meat to the noodles but most importantly the vegetables. You can switch these up (the vegetables) depending on your taste in veges and it can be as simple as two different vegetables or as many as you like. There are many variations of stir fry and for this one I'm using a delightful and delicate noodle known as soba noodles. Soba is the Japanese word for buckwheat, usually a thin noodle made completely from buckwheat or some buckwheat flour and wheat flour combined. So, Soba noodles, veges and a slightly sweet but salty sauce to bring it all together and we have this stir fry. Here's my recipe and I do hope you enjoy


1 pk Soba Noodles

1 400g Beef Flank Steak (sliced into strips)

2 tbsp Green Seasoning

2 tbsp Vegetable Oil

1/4 cup Water

1 tsp Salt

pinch Black Pepper

1 medium Carrot (julienne)

1 medium-large Zucchini (spiralized or chopped)

2 cups Bean Sprouts

2 cups (shredded) Cabbage

5 cloves Garlic (crushed and chopped)

1 cup White Mushrooms (sliced)

1 small Onion (chopped)

1/2 cup (chopped) Chives

2 tsp Brown Sugar

4 tsp Soy Sauce

2 tbsp Sesame Oil

4 tbsp Oyster Sauce

2 tsp 5 Spice Chinese Seasoning

1/2 tsp Chili Flakes

3 tbsp Corn Starch

3 tbsp Vegetable Oil

1 tsp Sesame Seeds (optional)

Salt to taste


●In a boiling pot of water add noodles and cook for 5 mins until noodles are soft. Make an effort not to over cook the noodles they become really soft and gummy if over cooked.

●Drain noodles and then add them to a big bowl and fill with cool water. Swirl noodles around to remove extra starch for approximately 1 min.You can also run some water on the noodles while they are still in the colander.

●Drain noodles again and place in a dry large bowl add sesame oil, toss and set aside.

●Add green seasoning to beef strips along with corn starch, black pepper, salt and coat.

●To a large wok or frying pan add 2 tbsp oil and heat for a min or two before tossing in beef strips and toss. Add 1/4 water allow beef to cook on high for 5-6 mins until it is cooked and soft.

●Remove beef from wok place in a heat resistant dish cover and set aside.

●To the same wok or frying pan add 3 tbsp oil. When oil becomes hot add garlic and onions and cook until onions are translucent, toss in mushrooms and saute for 30 secs. Then using 1/4 cup water gently de-glaze the pan from cooked beef residue using the back of your cooking spoon.

●Then add cabbage, zucchini and carrots and lower heat cooking for 5-7 mins or until veges have softened somewhat.

●To a small bowl add soy sauce, brown sugar, chili flakes and oyster sauce and mix until the sugar has dissolved.

●To the cooked vegetables add the bean sprouts and Chinese seasoning and toss, add noodles and the sauce that was made with soy sauce and oyster sauce. Toss well. (soba noodles are delicate noodles so you can also keep noodles separate and choose to top the noodles with stir fried veges instead)

●Finish by adding the cooked beef,chives and salt to taste mix well and remove from heat. Serve hot.

(As mentioned above soba noodles are a delicate noodle you can free to try this recipe with egg noodles, bean thread,rice noodles, udon etc however you choose to create this delish dish i really do hope that you enjoy it.)

Thanks for joining another session of Food Therapy. Hope to see you soon❤

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