“Soba noodles are made from buckwheat,” says Angie Asche, MS, RD, CSSD and nutritionist at Centr. “Buckwheat is, to begin with, an excellent base for whole grain noodles for people on a gluten-free diet. But soba noodles are also an excellent source of vegetable protein and contain fiber and essential minerals such as iron and zinc.
Buckwheat is also a good source of thiamine, adds Maggie Michalczyk, RDN, founder and recipe developer behind Once Upon a Pumpkin. “Thiamine is an important B vitamin that our body needs for energy production. In addition, because soba noodles are higher in protein and fiber than noodles made from processed wheat flour, they are better for controlling blood sugar than traditional pasta – fiber helps prevent high blood sugar. “, Says Michalczyk. “The flavonoid content of buckwheat has also been shown to have anti-inflammatory properties that could help cardiovascular function by helping to lower blood pressure and fight free radical damage in the body.”
In addition to the great health benefits, soba noodles are also extremely easy to cook. Get this: They require a maximum of three minutes in boiling water (and if you prefer them more al dente, we would suggest something closer to two and a half minutes). Given the speed with which you can prepare them as well as their flexibility, it is difficult to argue that you do not have enough time to get a delicious dish with noodle soba on the table. We’re talking about a five minute baseline here, guys.
Are you ready to get started? To help you make the most of this superstar ingredient, we’ve put together some of our favorite noodle soba recipes that highlight the powerful buckwheat pasta in its many forms.
6 protein-rich, anti-inflammatory soba noodle recipes to try tonight
1. Spicy Thai Red Curry Noodles
We really like the warmth and spice that the spicy red pepper sauce based on red curry brings to this dish. “Out of flavor and heat, it’s perfect for noodles with extra vegetables for a meal,” says Michalczyk. And of course, you can never go wrong with healthy fats and delicious creamy plant-based coconut milk – absolutely noodles soba sing when you swim in these things. Do not hesitate to mix all the vegetables you have in your crunchy drawer: broccoli, peppers, mushrooms or eggplants would work just as well with your spicy stove.
Find the recipe: Spicy Thai red curry pasta
2. Spicy Bowl Noodle Soba Peanut
There are so many things to love about this recipe, but we especially focus on the perfectly balanced savory, nutty and umami flavor profile and the nice amount of protein you get from soba noodles, peanut butter, vegetables and peanuts. To further increase your protein content, mix with tofu, salmon or scrambled eggs … the world is your oyster. Best of all, though, this delicious bowl of pasta takes just 15 minutes to make — 10 minutes of preparation and just five minutes of cooking time — thanks to the base of the soba noodle.
Find the recipe: Spicy bowl of noodle soba with peanuts
3. Soba Noodle Soup
Another great 15 minute recipe for soba noodles comes in the form of this hot, soothing soup, which is perfect for a cold day (or a cold one). You need minimal ingredients for this easy recipe, and you can always jazz it by adding your favorite fillings and spices. We are some of the sriratsa, a squeezing lime and a generous shower of fresh coriander.
Find the recipe: Soba noodle soup
4. Zaru Soba 10 minutes (Cold Soba Noodles)
This traditional preparation of soba noodles requires a dip sauce that gives your soba noodles extra moisture and flavor. Without hot ingredients to talk about, this is a top dish for a hot summer day (it’s basically the dream picnic on the beach, we just say), or for a day that you just run a little behind. You can also customize the toppings to your liking — try adding a little sauteed tofu or a boiled egg on top.
Get the recipe: 10 minutes zaru soba
5. Soba Noodle Veggie Stir-Fry
It takes just 10 minutes to make this delicious vegetarian stir-fry, which is packed with peanut, garlic and ginger flavors and significant anti-inflammatory benefits. You can adjust the amount of sriracha you add to the final product based on your heat tolerance and mix the vegetables freely. Although this stir fry is meant to be served hot, it also tastes very cold.
Find the recipe: Soba noodle veggie stir-fry
6. Soba noodles from sesame
There are few flavor combinations that earn more than sesame and stove, and this recipe justifies the wedding. Heavy with sesame dressing, if you like a little more nuts in your final product, and like the aforementioned stir-fry, this is a dish that is delicious both hot and cold. We love that it also incorporates avocado, edamame and (wonderful) watermelon radishes for great cardiovascular and anti-inflammatory benefits.
Find the recipe: Sesame soba noodles
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