“Soba noodles are made from buckwheat,” says Angie AscheMS, RD, CSA and Nutritionist at Centre† “To start with, buckwheat is an excellent whole-wheat noodle base for people following a gluten-free diet. But soba noodles are also a great source of plant-based protein, containing both fiber and essential minerals, such as iron and zinc.”
Buckwheat is also a good source of thiamine, adding: Maggie MichalczykRDN, the founder and recipe developer behind Once upon a time there was a pumpkin† “Thiamin is an important B vitamin that our bodies need for energy production. Plus, because soba noodles have more protein and fiber than noodles made from refined wheat flour, they’re better for blood sugar than traditional pasta — the fiber helps prevent a blood sugar spike,” Michalczyk says.The flavonoid content of buckwheat has also been demonstrated have anti-inflammatory properties that could help cardiovascular function by lowering blood pressure and fighting free radical damage in the body.”
In addition to their great health benefits, soba noodles are also insanely easy to cook. Get this: They need up to three minutes in boiling water (and if you want them more al dente, we recommend something closer to two and a half minutes). Given the speed with which you prepare them and their versatility, it’s hard to argue that you don’t have enough time to put a delicious soba noodle dish on the table. We’re talking a five minute baseline here, folks.
ready to start? To help you get the most out of this superstar ingredient, we’ve rounded up a few of our favorite soba noodle recipes that highlight the almighty buckwheat pasta in its many forms.
6 high-protein, anti-inflammatory soba noodle recipes to try tonight
1. Spicy Thai Red Curry Noodles
We absolutely love the heat and spice that the spicy red curry-based red pepper sauce brings to this dish. “It’s bursting with flavor and heat, and it’s perfect on noodles with extra veggies before a meal,” Michalczyk says. And of course you can never go wrong with the healthy fats and delicious plant-based creaminess of coconut milk – absolutely soba noodles to sing when you swim in this stuff. Feel free to stir up any veggies you have in your crisper: broccoli, bell pepper, mushrooms, or eggplant would all work equally well alongside your spicy soba.
Get the recipe: Spicy Thai red curry noodles
2. Spicy Peanut Soba Noodle Bowl
There are so many things to love about this recipe, but we’re particularly focused on the perfectly balanced salty, nutty, and umami-forward flavor profile and the nice amount of protein you’ll reap from the soba noodles, peanut butter, veggies, and peanuts. To make the protein content even higher, stir in tofu, salmon or scrambled eggs… the world is your oyster. Best of all, though, is the fact that this delicious noodle bowl takes just 15 minutes to make — 10 minutes to prep and just five minutes to cook — thanks to its soba noodle base.
Get the recipe: Spicy peanut soba noodle bowl
3. Soba Noodle Soup
Another excellent 15-minute soba noodle recipe comes in the form of this warming, soul-soothing soup, which is perfect for a cold day (or a cold). You need minimal ingredients for this easy-to-make recipe, and you can all the time jazz it up by adding your favorite toppings and spices. We love sriracha, a squeeze of lime and a generous shower of fresh coriander.
Get the recipe: soba noodle soup
4. 10-Minute Zaru Soba (Cold Soba Noodles)
This traditional preparation of soba noodles calls for a dipping sauce that gives your soba noodles some extra moisture and flavor. Without any hot components to speak of, this is a top-notch dish for a sizzling summer day (it’s basically the dream beach picnic, say), or for a day when you’re just a little behind. You can also customize the toppings to your liking – try adding some fried tofu or a soft-boiled egg on top.
Get the recipe: 10 minutes zaru soba
5. Soba Noodle Veggie Stir Fry
It only takes 10 minutes to make this delicious vegetarian stir-fry, packed with peanut, garlic and ginger flavor and important anti-inflammatory benefits. You can adjust the amount of sriracha you add to the finished product based on your heat tolerance, and feel free to mix up the vegetables as well. Although this stir-fry is intended to be served warm, it is also very tasty cold.
Get the recipe: Soba noodle veggie stir fry
6. Sesame Soba Noodles
There are few flavor combinations more appealing than sesame and soba, and this recipe does justice to the marriage. Go heavy on the sesame dressing if you like a slightly more nutty flavor to your finished product, and like the stir-fry mentioned above, this is a dish that’s delicious both hot and cold. We love that it also contains avocado, edamame, and (wonderful) watermelon radish for major cardiovascular and anti-inflammatory benefits.
Get the recipe: Sesame soba noodles
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