Ah, soba noodles! You give me the quickest, easiest, most versatile and satisfying meals. No matter the season, I love myself a big bowl of cold or hot buckwheat soba noodles. I love them because I find them absolutely delicious, extremely fast and easy to prepare, quite hearty and so healthy.
You can make soba noodles with just about anything you have in the fridge or pantry. You can make them with winter greens, with carrots, with capsicum, with green onions, garlic, snow peas, cucumber or simply with sesame seeds. I personally always serve them with green onions, sesame seeds and grated ginger. And I never seem to be able to share it. Selfish?
Buckwheat is a healthy, naturally gluten-free whole grain. Yes, despite the name, it’s not related to wheat or grasses in the wheat family at all. I like to use buckwheat groats to make overnight porridge or to make flour that I later use for pancakes or other awesome baking. I also like to sprout it and make breakfast bars.
The scoop on buckwheat*:
- It’s very high in nutrients. It contains higher levels of zinc, copper, and manganese than other cereal grains.
- It provides a very high level of well balanced plant protein, though we don’t end up digesting all of it.
- It’s very high in fiber (soluble), which helps maintain balanced blood sugar levels and also helps us feel full for longer.
Interesting to know:
- Bees are attracted to the flowers of the buckwheat plant (or better said the pollen) that produce a dark and uniquely flavored honey.
- The buckwheat plant (leaves & flowers) is also used as medicine to improve blood flow, treat varicose veins, prevent atherosclerosis and treat diabetes. The effectiveness of buckwheat for these uses is still being researched.**
A diet that contains buckwheat can help us stay fit, active & healthy.
- 1 serve buckwheat soba noodles, cooked per package instructions
- 1/2 big carrot, cut into fine strips
- handful of spinach leaves, cut into fine shreds
- For the ‘dressing’:
- 1 tsp sesame oil
- 1 tsp walnut oil (or good olive oil)
- 1 tsp tamari
- ground pepper
- 1/3 tsp grated ginger
- Serve with mixed sesame seeds (about 1 TBSP) and finely sliced green onions.
- Cook buckwheat as per package instructions. Generally, you need to bring a pot of water to a boil, add the noodles, cook them as instructed on the package, drain, rinse with lukewarm water (if you want to serve them warm) or with cold water (if you want to serve them cold), drain again and combine with the rest of ingredients.
- In a small bowl, combine the ingredients for the ‘dressing’.
- Add carrots and spinach to the soba noodles, pour dressing on top and toss to combine.
- Serve with green onions and sesame seeds.
Health info references: