“Soba noodles are made from buckwheat,” says Angie Asche, MS, RD, CSSD and nutritionist at Centr. “Buckwheat is an excellent whole wheat pasta base to start with for people on a gluten-free diet. But soba noodles are also a great source of plant-based protein and contain both fiber and essential minerals like iron and zinc.”
Buckwheat is also a good source of thiamine, adds Maggie Michalczyk, RDN, the founder and recipe developer of Once Upon a Pumpkin. “Thiamine is an important B vitamin that our body needs to generate energy. Also, because soba noodles contain more protein and fiber than refined wheat flour noodles, they’re better for blood sugar control than regular pasta — the fiber helps prevent blood sugar spikes,” says Michalczyk. “The flavonoid content of buckwheat has also been shown to have anti-inflammatory properties that could support cardiovascular function by helping to lower blood pressure and fight free radical damage in the body.”
In addition to their great health benefits, soba noodles are also insanely easy to cook. Get this: They take a maximum of three minutes in boiling water (and if you prefer them al dente, we recommend a little closer to two and a half minutes). Given the speed at which you can make them and their versatility, it’s hard to say 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 some of our favorite soba noodle recipes that highlight the almighty buckwheat noodles in their many forms.
6 high-protein, anti-inflammatory soba noodle recipes to try tonight
1. Spicy Red Thai Curry Noodles
We absolutely love the warmth and flavor that the spicy red curry-based pepper sauce brings to this dish. “Bursting with flavor and spiciness, it pairs perfectly with pasta with extra veggies for a meal,” says Michalczyk. And of course, you can’t 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 in whatever veggies you have in your fresh food drawer: broccoli, peppers, mushrooms, or eggplant all pair equally well with your flavorful soba.
Get the recipe: Spicy Red Thai 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 get from the soba noodles, peanut butter, and win the vegetables, and peanuts. For even more protein, stir in tofu, salmon or scrambled eggs…the world is your oyster. Best of all, however, is the fact that this delicious noodle bowl only takes 15 minutes to prepare thanks to the soba noodle base – 10 minutes prep and just five minutes cooking time.
Get the recipe: Spicy Peanut Soba Noodle Bowl
3. Soba Noodle Soup
Another excellent 15-minute soba noodle recipe, this warming, soul-soothing soup that’s perfect for a cold day (or a cold). You only need minimal ingredients for this easy to make recipe, and you can always Spice it up by adding your favorite ingredients and spices. We have a penchant for sriracha, a squeeze of lime and a generous shower of fresh cilantro.
Get the recipe: Soba Noodle Soup
4. 10 minutes zaru soba (cold soba noodles)
This traditional soba noodle preparation calls for a dipping sauce, which will add extra moisture and flavor to your soba noodles. With no spicy components to speak of, this is a top-shelf dish for a sweltering summer day (it’s basically dream beach picnic nosh, to say the least) or a day when you’re just chasing a bit. You can also customize the toppings to your liking – try topping some sautéed tofu or soft-boiled egg on top.
Get the recipe: 10 Minute Zaru Soba
5. Soba Noodle Vegetable Stir-Fry
It only takes you 10 minutes to make this delicious veggie stir-fry that’s packed with peanut, garlic, and ginger flavor and great anti-inflammatory benefits. You can adjust the amount of sriracha you add to the final product based on your heat tolerance and mix the veggies in as well. While this pan is meant to be served warm, it also tastes great cold.
Get the recipe: Soba Noodle Veggie Skillet
6. Sesame Soba Noodles
There are few flavor combinations more compelling than sesame and soba, and this recipe does the marriage justice. Go for the sesame dressing if you want to add some nuttier pizzazz to your final 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 (gorgeous) watermelon radishes for great cardiovascular and anti-inflammatory benefits.
Get the recipe: Sesame Soba Noodles
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