Super Soba: Two Ways!

Soba noodles are beautiful in dishes and have a lovely al dente bite and slight nutty flavour that is delicious hot or cold! Soba is Japanese for buckwheat. Although all brands I’ve ever found in big box grocery stores contain some wheat flour, I have found 100% organic buckwheat noodles at my local health food store. What’s so awesome about buckwheat? Well, for starters it’s gluten-free. It helps regulate blood sugar levels, and is a great source of fibre, manganese and magnesium. It also contains the antioxidants rutin (which improves circulation and may help varicose veins) and quercitin (which helps with healing).

1. Soba Noodle Salad

With the weather warming up, fewer and fewer foods get cooked in my kitchen as my body craves raw foods. Salads don’t have to only be lettuce based! You can get lots of awesome nutrients from this Soba Noodle Salad and it can be different every time you make it depending on what vegetables you have on hand. I’ve made it with blanched bok choy and peppers as well as a peanut sauce. It’s very versatile so feel free to throw whatever ingredients you like in here!

Soba Noodle Salad

Soba Noodle Salad

Ingredients (serves 2):


  • organic soba noodles (enough for two people)
  • 1/2 cup organic edamame
  • 1 large organic carrot, julienned
  • 2-3 organic kale leaves, blanched
  • 1/2 cup sliced purple cabbage
  • 1/2 cup organic green onions, chopped
  • 1/4 cup organic cilantro, chopped
  • 1/2 cup bean sprouts
  • 1 tbsp. sesame seeds


  • 1/4 cup rice vinegar
  • 1/2 tsp. sesame seed oil
  • 2 tbsp. tamari
  • 1 tbsp. chili paste (or chopped chilis)
  • 1 tsp. honey
  • 2 cloves chopped garlic
  • 1 tsp. grated ginger


  1. Boil water and place soba noodles in water and prepare according to package directions.
  2. As the soba is cooking chop and prep the veggies. If you would like, blanch the kale for about 20 seconds to soften a bit in the soba pot and fish out and rinse with ice-cold water to stop them from cooking further.
  3. Drain the soba in a colander when ready and rinse with cool water. Divide noodles between two bowls.
  4. Prepare dressing by whisking the ingredients in a bowl.
  5. Arrange veggies on top. Drizzle dressing over veggies and noodles.
  6. Sprinkle with sesame seeds and cilantro.

2. Soba Noodle Soup

I like to have this as an alternative to chicken soup when I’m feeling under the weather or for those chilly fall days. Just like the salad above, you can add whatever protein you like (tofu, chicken or none at all) and veggies too. It comes together quickly, which is just perfect for when you want a quick warming bowl of goodness before crawling under the covers!

Buckwheat Soba Noodle Soup

Buckwheat Soba Noodle Soup


  • organic soba noodles (enough for two people)
  • 1 L (tetrapak) of organic chicken or vegetable stock (or use homemade) OR miso paste
  • 1 small package of organic non-GMO firm tofu, cubed
  • 2 organic green onions, sliced
  • 1 organic carrot, sliced
  • 1 cup red cabbage, thinly sliced
  • small handful of baby spinach
  • 3 slices of ginger
  • 2 tbsp. tamari
  • 1 tsp. sesame oil
  • 1 nori sheet, cut into strips



  1. Bring water in a fry pan that is at least 1″ deep to a boil. Place soba noodles in gently and follow package directions for cooking. Divide up cooked soba into two bowls.
  2. In a separate medium pot, bring stock to a boil with ginger with tamari. If making miso broth, follow package directions to make 1 L of soup and omit tamari. Reduce heat and let simmer for 5-10 minutes. Remove ginger.
  3. Add carrots and cabbage and cook for 1 minute (I like mine more crunchy).
  4. Pour soup over soba and baby spinach if using. Garnish with green onions, sesame oil and nori.
  5. Voila! Instant comfort food.

2 thoughts on “Super Soba: Two Ways!

  1. Belinda says:

    Great post! I had bought a huge box of soba and was struggling to find ways to use it.

    Also, I had a question about the blog. Could you email me when you have a second? Thanks!

    • truefoodlove says:

      Hi Belinda! I don’t seem to have your e-mail. Feel free to use the form in the Send Love link above to send me your e-mail and any questions you have. I’d be happy to answer them! 🙂

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