Buckwheat soba noodle soup is oil-free, teeming with slurpy buckwheat soba noodles and savory vegetables and perfect for chilly winter days. Gluten-free soup, high in protein, fiber and magnesium.
Buckwheat Soba Noodle Soup
My oil-free buckwheat soba noodle soup has a long grocery list, but many can already be found in your frig if you buy lots of vegetables. At any rate, the flavor of this soup and the slurpy noodles and tons of vegetables make this grocery list worth assembling.
Filled with flavor and comforting healthy noodles, this easy buckwheat soba noodle soup will give you the boost of energy you need to accomplish all your daily goals.
The broth is vegan, gluten-free, oil-free save for the browning of a few veggies. I personally do not like oily soups.
But what exactly is soba noodle soup? Have you ever heard of it?
What is Soba Soup Made Of?
Soba Soup is a clear broth soup filled with soba noodles.
The term "soba" is Japanese for buckwheat. Soba noodles are thin slurpy noodles made from buckwheat flour. They are traditional in Japan but are growing in popularity in Western countries because of they are high in protein and essential minerals and are gluten-free noodles.
Are Soba Noodles Healthy?
Yes! Soba noodles are made with only buckwheat and water.
Buckwheat is a seed that is gluten-free, high in protein, and some magical qualities that are shown to benefit blood sugar, the heart, as well as have inflammation and detox capabilities. The soba noodle has a low glycemic index than most noodles.
These buckwheat noodles contribute fiber, magnesium, protein, essential vitamins and minerals including B, folic acid, copper and zinc. It's super high in protein and even provides a quarter of your magnesium needs. Magnesium is not always that easy to get in our traditional Western diet, and yet it is vital to support sleep and mood.
Read more about soba noodles here.
What Is The Difference Between Udon and Soba
Soba noodles are thin and stringly whereas udon are flatter. Both are made from buckwheat however so use Udon if you can't find soba in this soup.
Can Soba Noodles Be Used For Ramen?
They sure can! They won't be squiggle however, but they will be healthier. Squiggling ramen noodles - loved by college students everywhere - are made with wheat and infused with oil, sodium and tons of preservatives.
Tips to Make Soba Noodle Soup Successfully
1. Prep your veggies ahead of time and refrigerate until ready to make soup.
2. Make or buy your broth ahead of time and refrigerate until you are ready to make soup.
3. Meal-prepping helps so you can put the soup together fast.
4. I provide a list of veggies I add and top the soup with, but you can adjust and use the veggies you have available.
5. You can make the vegetable broth from scratch (recipe below) or - save an hour of time and buy a great vegan brand here. Enjoy your soup!
Other Savory Vegan Comfort Food Recipes to Enjoy
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Buckwheat Soba Noodle Soup
- 6 cups water
- 1 tbsp olive oil
- 1 white onion chopped
- 1 carrot chopped
- 1 bay leaf
- 1 tsp rosemary
- 1 garlic clove chopped
- 1 stalk of celery chopped
- 2 scallion bulbs chopped
- 3 cups broccoli florets
- 1 cup bok choy chopped
- 1 cup zucchini chopped
- 1 cup spinach chopped
- 1 cup kale chopped
- 1 tbsp soy sauce
- 1 tbsp cilantro chopped
- 1 tsp ginger chopped
- Himalayan Salt and Black Pepper to taste
- ¼ cup lime juice
- OR buy a good quality vegan vegetable broth (I use (I use this brand)
- 1 package buckwheat soba noodles (I use this gluten-free brand) Choose carefully for gluten-free noodles. Some other brands process in a wheat-contaminated facility.
- 2 cups steamed broccoli florets
- 1 zucchini sliced
- 10 cashews
- 1 tbsp sesame seeds
- 2-4 cups vegetable broth Either homemade or bought
- ¼ cup chopped scallion bulbs
- ¼ cup cilantro
Make the broth
- In a deep pot, saute the onions in olive oil until edges are brown, add garlic and ginger, stir a few minutes, then add rosemary, bay leaf, rest of vegetables, and saute 1 minute. Add 6 cups of water, and simmer low for about 30 min. Strain off veggies, and the remaining liquid stock is your broth.
Make vegetable patties from strained vegetables (optional)
- Mold strained veggies into patties and bake 15 minutes, 350 degrees, or until cooked through. Serve with your favorite spicy sauce! Or refrigerate them until tomorrow since, right now, your soup's on!!
Prepare Soup Ingredients
- Steam broccoli and zucchini coins until hot (we like them nearly raw), and prepare soba noodles according to package directions.
Assemble Buckwheat Soba Noodle Soup
- Pour heated broth into a shallow soup bowl, add noodles, on top of those add raw mushrooms and celery, steamed broccoli and zucchini, sprinkle cashews, scallions, sesame seeds and cilantro, and stir in lime juice. Add salt and pepper to taste. Serve with chop sticks!
Dee Dine is founder of Green Smoothie Gourmet, a plant based recipe blog, and author of the recent cookbook, Crazy Healthy with 4 Ingredients and another immunity-boosting smoothie shot book, 4-Ingredient Smoothies + Juices , due out in January 2021. On this blog you'll find incredibly easy recipes with hidden veggies for anyone wanting to eat healthier, regardless of diet. Dee has graduate degrees in sciences and journalism, editor at The Feedfeed and a nutritional expert at WikiHow. More about Dee Dine here.