What are Soba Noodles?

Nutty and earthy in flavor, soba noodles are made of buckwheat and may be one of the healthiest noodles to eat! They are similar to a spaghetti noodle in size, a bit more tender, and a whole lot more nutritious! Soba translates to buckwheat in Japan where soba noodles originate. Buckwheat is a pseudocereal grain, harvested from the seeds of non-grasses. (Quinoa and amaranth are other common examples of gluten-free pseudocereals). Buckwheat flour is incredibly nutritious, containing fiber, vitamins, minerals, antioxidants and protein, as well as a great prebiotic, feeding all the good gut bacteria and they also have a low glycemic index helping maintain healthy blood sugar levels. Soba noodles are pretty easy to find in the Asian section of most grocery stores, natural markets, and Asian markets.

Are Soba Noodles gluten-free?

Yes! Authentic soba noodles are made from 100% buckwheat flour. Buckwheat is gluten-free! Though most commonly, buckwheat soba noodles contain 20-40 percent wheat flour. Make sure to check the ingredients!

What is the difference between ramen udon noodles and soba noodles?

Udon Noodles Udon noodles are most commonly are served hot. A hearty thick noodle made from wheat flour, not gluten-free. Mild and neutral flavor with a chewy texture. Soba Noodles Soba noodles are used in both hot and cold dishes. Similar in shape to a spaghetti noodle. Many varieties are gluten-free. High in fiber and protein. Earthy, nutty flavor with a soft texture. The darker the noodle the more buckwheat it contains.

What is the difference between soba noodles and spaghetti?

Though they are very similar in size, soba noodles tend to cook more quickly. Soba noodles can be gluten-free. Typically spaghetti is made with flour that contains gluten. Soba noodles have a softer texture, a more earthy flavor and are higher in nutrients. Spaghetti has a slightly chewier texture and a more mild neutral flavor.

Quick & Easy Soba Noodles

Name: Easy Soba Noodles
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4
Cuisine: Asian
Ingredients: 8-9 oz. soba noodles; 1 tablespoon high heat oil (such as peanut oil, coconut oil or avocado oil); 2 cups napa cabbage, shredded; 5-6 shiitake mushrooms, sliced thin; 1 large carrot cut in thin strips; 4 cloves garlic, roughly chopped; 1-inch knob of ginger, minced; 1 bell pepper, sliced in thin strips; 1/2 bunch green onions, chopped fine- separating the white from the green stems; 3 tablespoons sesame seeds, toasted; black sesame seeds for garnish (optional); 2 tablespoons toasted sesame oil; 2 tablespoons rice vinegar; 1 tablespoon maple syrup; 2 tablespoons soy sauce, Braggs Liquid Aminos, or Smoked Shoyu

Description

This easy Soba Noodles Recipe is healthy and simple. Loaded with tender vegetables, clean addicting flavor and succulent texture. Keep it vegan or add your favorite protein.

Ingredients

Units Scale

Stir Fry:

8–9 oz. soba noodles
1 tablespoon high heat oil (such as peanut oil, coconut oil or avocado oil)
2 cups napa cabbage, shredded
5–6 shiitake mushrooms, sliced thin
1 large carrot cut in thin strips
4 cloves garlic, roughly chopped
1-inch knob of ginger, minced
1 bell pepper, sliced in thin strips
1/2 bunch green onions, chopped fine- separating the white from the green stems
3 tablespoons sesame seeds, toasted
black sesame seeds for garnish (optional)

Soba Noodle Sauce:

2 tablespoons toasted sesame oil
2 tablespoons rice vinegar
1 tablespoon maple syrup
2 tablespoons soy sauce, Braggs Liquid Aminos, or Smoked Shoyu

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Instructions

Bring water to a boil and cook the soba noodles according to the package, (just slightly on the al dente side). Drain in cool water to remove starchiness. (This helps the texture and prevents the soba noodles from getting gummy and gluey).*See notes for more cooking tips.
Stir together the sauce ingredients: sesame oil, rice vinegar, maple syrup, soy sauce.
Heat oil over medium-high heat in a wok or skillet. Add napa cabbage, shiitake mushrooms, carrot strips, and a sprinkle of salt. Stir constantly for 2-3 minutes. Stir in garlic and ginger for 1-2 minutes. Add bell pepper and white part of the green onion stir-frying for 2-3 minutes until just tender but still crisp.
Add the soba noodles and sauce. Toss together 1-2 minutes letting it thoroughly heat through.
Sprinkle with sesame seeds and green onions. Add black sesame seeds for garnish if desired.

Notes

TIPS for cooking: Since the buckwheat does not contain gluten it can break more easily. Don’t stir while cooking and test for doneness before cooking time finishes. Cook in plenty of water. Don’t salt the cooking water. Do not overcook. Rinse immediately and thoroughly in cold water.

Serve hot or at room temperature.

Serve as a main dish or as a side dish with your favorite protein.

Optional additions: hard-boiled or fried egg, crispy tofu, chicken breast, shrimp, steak strips.

Leftovers are best eaten in a day or two after making.

Nutrition

Serving Size:
Calories: 380
Sugar: 6.5 g
Sodium: 692.3 mg
Fat: 14.5 g
Saturated Fat: 1.8 g
Carbohydrates: 56.5 g
Fiber: 2.8 g
Protein: 11.9 g
Cholesterol: 0 mg