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    Home / Recipes / Healthy Meals

    Buckwheat Soba Noodle Soup

    Oct 25, 2016 · Updated: Mar 17, 2023 by Dee Dine · Affliate links disclosure.

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    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.

    Overhead view of soba noodle soup with chopsticks and a white bowl.
    A delicious buckwheat soba noodle soup with slurpy noodles and tons of vegetables. If you love this soup, you might love my spicy butternut squash soup!

    Why You'd Love This

    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. 

    Ingredients

    ingredients for the dish

    Buckwheat soba noodles. Choose a gluten-free brand if needed.
    Broccoli, florets
    Zucchini, sliced
    Cashews
    Scallions
    Vegetable broth. Either homemade (recipe below) or store bought
    Flavors & Seeds. Sesame seeds, cilantro, salt

    ingredients for homemade broth

    Celery
    Scallions
    Broccoli
    Bok choy
    Zucchini
    Spinach
    Kale
    Carrot
    Onion
    Flavors: Soy sauce, cilantro, ginger, salt, pepper, lime juice, garlic, rosemary, bay leaf, olive oil

    Steps to Make

    Step 1: Heat the broth. Either use store bought or make it. To make the broth, in a deep pot, sauté 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 sauté 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.

    Step 2: Assemble the Dish. Steam the broccoli and zucchini, and boil the soba noodles according to the package directions. Pour the hot broth in a bowl, add the noodles, veggies and toss in flavors and seeds. Stir up, add salt and pepper to taste. Serve with chop sticks!

    Recipe Tips

    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!

    FAQS

    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.

    Other Healthy Soups

    Buckwheat Soba Noodle Soup
    Spicy Vegan Butternut Squash Soup

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    Overhead view of soba noodle soup with chopsticks and a white bowl.
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    Overhead view of soba noodle soup with chopsticks and a white bowl.

    Buckwheat Soba Noodle Soup

    Created by Dee Dine
    Buckwheat soba noodle soup is teeming with slurpy buckwheat soba noodles and savory vegetables and perfect for chilly winter days. Gluten-free soup, high in protein, fiber and magnesium.
    5 from 2 votes
    Print Recipe Pin Recipe SaveSaved! Rate Recipe
    Prep Time 15 mins
    Cook Time 30 mins
    Total Time 45 mins
    Course Main Course
    Cuisine vegan, dairy-free, gluten-free
    Servings 2
    Calories 288 kcal

    Ingredients
      

    • 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 tablespoon sesame seeds
    • 2-4 cups vegetable broth Either homemade* or bought
    • ¼ cup chopped scallion bulbs
    • ¼ cup cilantro
    Prevent your screen from going dark

    Instructions
     

    Prep

    • Heat the broth, either store bought or homemade*

    Prepare Veggies

    • Steam broccoli and zucchini coins until hot (I 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!

    Notes

    To make homemade broth. 
    Celery
    Scallions
    Broccoli
    Bok choy
    Zucchini
    Spinach
    Kale
    Carrot
    Onion
    Flavors: Soy sauce, cilantro, ginger, salt, pepper, lime juice, garlic, rosemary, bay leaf, olive oil
    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.

    Nutrition

    Calories: 288kcalCarbohydrates: 36gProtein: 12gFat: 14gSaturated Fat: 2gSodium: 1612mgPotassium: 1486mgFiber: 8gSugar: 14gVitamin A: 13218IUVitamin C: 227mgCalcium: 275mgIron: 4mg
    Keyword buckwheat soba noodles, gluten-free noodles, noodle soup, soba noodles, vegan soup
    Tried this recipe?Let us know how it was!

    More Healthy meals

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    • Cauliflower Shiitake Mushroom Stir Fry
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    About Green Smoothie Gourmet

    Welcome to Green Smoothie Gourmet where my recipes are predominantly healthy, using wholesome and nutrient-dense ingredients such as avocado and beans instead of heavy cream and butter, and apple sauce or pumpkin puree in lieu of eggs and oil, resulting in mostly guilt-free desserts, drinks and snacks free from unhealthy components.

    About Dee

    Chocolate and ginger enthusiast. Animal lover, especially dogs, cats and my pet cockatiel. I'm probably chopping chocolate in my Washington DC kitchen right now and making more plant-based desserts and snacks. Read about Dee → »

    Reader Interactions

    Comments

    1. Ela

      September 28, 2018 at 2:35 pm

      5 stars
      Dee! Your noodle soup looks so delicious! I really love soups but I don't make them very often. However, after seeing yours I'll need to change that.
      Lots of love, Ela 🙂

      Reply
      • Dee Dine | Green Smoothie Gourmet

        September 30, 2018 at 9:47 pm

        Oh Ela, I have been so enjoying this soup these days. I hope you try it one day! Love, Dee xx

        Reply
    2. Klara

      September 13, 2018 at 1:26 am

      Oh Dee this looks so good! Thanks for sharing. Hugs Klara

      Reply
      • Debbie

        September 13, 2018 at 11:32 am

        Oh you are so sweet Klara! Thank you! So yummy on a cold day like today. Hugs back to you my friend! Dee xx

        Reply

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    Dee Dine of Green Smoothie Gourmet

    I'm Dee! Welcome! I create easy, delicious healthy desserts that everyone will love - no eggs, no dairy, vegan, and gluten free. And I use my biochem background to balance the nutrition and create recipes that work. No matter their diet, your friends and family will love them.  About Dee →

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