Fitness / June 23, 2023

Healthy and Tasty Soba Noodles

Make this Healthy And Tasty Soba Noodles recipe if you’re looking to savor a plant-based powerhouse that combines fresh avocado, crunchy sugar peas, and zesty lemon, all coated in a divine ginger sesame dressing.

Table of Contents

I recently published a recipe for Buddha Bowls. In that recipe, I extolled the virtues of these bowls for being versatile and nutritious and filling and a whole bunch of other adjectives. For its base, I used quinoa. Well, this recipe for Soba Noodles replaces that quinoa with — you guessed it! — soba noodles. (It also simplifies the list of ingredients but that’s not what I’m talking about right here, sooo…). This Soba Noodles recipe then blesses those ingredients with Asian-inspired flavors that will leave your taste buds happy and your body energized.

Healthy And Tasty Soba Noodles are not only visually enticing but also brimming with nutrients, perfect for those who are eager to maintain a balance between their love for food and dedication to a wholesome lifestyle.

What are soba noodles?

Soba noodles come from Japan and usually made from buckwheat flour. Ever notice their nutty, earthy flavor? That’s the buckwheat! They’re grayish-brown and have a slightly chewier texture than other pastas, so don’t overcook them thinking they need softening. They’re a healthy option, as they contain protein and fiber, more so than traditional wheat-based noodles, such as spaghetti, udon, or ramen.

Why You Will Love This Recipe

You will love the unique nutty flavor of the noodles and its chewy texture.
Enjoy them with your favorite vegetables and proteins.
You can cook them in many different ways, hot or cold, as a soup or a salad.
There are no limits to enjoying these Japanese noodles!

Are Soba Noodles Healthy?

Yes, Soba noodles are considered healthy pasta. They are generally made from buckwheat flour, which makes them suitable for a gluten-free diet. Compared to other noodles, they have a lower calorie count and provide a decent amount of protein. They are also rich in fiber, which will keep you feeling full for longer and aid with digestion.
The avocado is good for your heart, containing as it does monounsaturated fats
Edamame delivers protein, which is important here, as no other ingredient in the dish really does so.
Sugar peas provide vitamins A, C, and K, and iron.
It does contain soy sauce, however, with can be high in sodium. Opt for tamari, which is the lesser of the two evils, if this is a concern.

INGREDIENTS

As you can see, I’ve split this list up into the dressing and the noodles.

The Dressing:

2 tbsp soy sauce (or tamari)
1 tsp sesame oil
1 tsp ginger, grated
1 clove garlic, minced
1 tsp honey
1 tsp rice vinegar

Healthy and Tasty Soba Noodles ingredients

The Noodles:

6 oz soba noodles
1 avocado
¼ cup edamame, cooked
1 tsp lemon juice
1 cup sugar peas, cooked
4 small red radishes, sliced
bunch of fresh mint leaves
black and white sesame seeds

INSTRUCTIONS

The Dressing

Chop the garlic cloves and grate the ginger. Combine with the vinegar, soy sauce, sesame oil, and honey in a small bowl. Set aside.

Slice

Cut the avocado in half, remove the pit, and peel the skin. Slice the avocado and squeeze the lemon juice onto the slices. Set aside.

Boil

Bring a pot of water to a boil. Cook the soba noodles according to the package instructions. Drain the cooked Soba and rinse well under cold water, to remove all the starch.

Toss

Toss the noodles with the dressing.

Combine

Transfer the noodles, along with the sugar peas, edamame, radish, and avocado, to bowls.

Top

Garnish with fresh mint and sesame seeds. Drizzle with some more of the dressing.

DEVOUR!

Variations

You can enjoy soba noodles in many ways. Feel free to be creative and try different flavors and ingredients. Use other vegetables like broccoli, bell peppers, carrots, or zucchini (saute, steam, or grill them) or tofu, tempeh, shrimp, or grilled chicken (if you want a protein boost). You can also enjoy soba noodles as part of a soup (perfect for cold winter evenings) and cold as part of a salad (perfect for summer afternoons). This is also an option for leftovers, if you don’t want to bother reheating them. For a change of flavor, add chili or dried nori.

FAQs

How long do I have to cook Soba noodles?

Generally, soba noodles cook within 5 minutes but the time can vary depending on the thickness of the noodle. Make sure to read the instructions on the packaging and follow the steps.

Are Soba noodles gluten-free?

Soba noodles are made from buckwheat flour, which is gluten-free. You can, however, find some containing wheat flour, so always refer to the list of ingredients on the packaging before using them.

Are Soba noodles a good source of protein?

Soba noodles are a source of plant-based proteins. While it’s a decent amount for what is a form of pasta, I wouldn’t rely on them as a sole source. You should add meat or tofu to the dish if protein is a priority for you. Keep in mind the protein amount of soba noodles can vary depending on the brand you are buying.

Is this dish gluten-free and vegan friendly?

By default, this recipe is vegan, but be sure to read all the labels of the products you buy for potential hidden animal-product ingredients. As noted, soba noodles primarily consist of buckwheat flour, which is naturally gluten-free; however, many kinds will often contain wheat flour. If this is a concern, buy only 100% buckwheat soba noodles and be vigilant about your other ingredients, like soy sauce (or use tamari).

How to Store Soba Noodles

Let the noodles cool. Place them in an airtight container, but keep separated the dressing and such toppings as the avocado and mint leaves (you don’t want them getting soggy or wilting!). Put them in the fridge, where they should keep for up to 3 days. When you want to eat the noodles, combine the ingredients and toss the noodles in the reserved dressing.

If you want the keep the noodles longer, you can freeze them. Note that this really only applies if you haven’t added the toppings to the noodles. If you haven’t, lay the noodles out in a straight line on a baking sheet and let them dry (or take a paper towel to them). Put them in the freezer until they are frozen then put them in a resealable plastic bag or an airtight container and put back in the freezer. They should keep for up to 3 months. To cook again, take the noodles out and run briefly under cool water. Then either microwave them or steam them for a few minutes. Add the rest of the ingredients and you’re good to go.