So Delish Soba Noodles!

I have grains on the brain this week!

For good reason too, because I’m finally learning how to cook them properly after many years of dumping rice and noodles straight into boiling water and winging it… Grain gods, please forgive me! Little by little I am redeeming myself though – I was given great feedback at school today after mastering the art of making fluffy, light brown rice and deliciously tender soba noodles.

Hooray for me! And now hooray for you too because I am just about to share what I think is one of the easiest, tastiest dishes you can whip up for lunch or dinner to enjoy hot or cold (I know because I’m sitting here eating the cold leftovers straight from the fridge as I type!).

So what’s the deal with Soba?

Made from buckwheat flour, this nutty-tasting noodle might be worth factoring into some mealtimes if you follow a gluten-free diet and want a change from the usual grains you enjoy. Housing nutrients like manganese and thiamine, soba also contains protein and carbs, making it a friendly grain to eat with fresh veggies and some whole food fats.

Interested in giving it a try? Let me make it really easy for you! Here’s the Natural Gourmet Institute’s fool-proof way to prepare Soba noodles:

So Delish Soba Noodles!
Recipe type: Main Meals
Cuisine: Noodles
  • 220g Soba noodles (check ingredients to ensure you're buying 100%, gluten free)
  • 12 cups of water
  • 3 tbs Himalayan or Celtic sea salt
  1. Bring water to boil over a medium heat. Add salt
  2. Add noodles into water and stir to separate (they tend to stick together if you don't do this at the very beginning)
  3. Now it's time to 'shock' the noodles to cook them evenly:
  4. Cover pot. Bring to a rolling boil (this means you want your water to boil rapidly with lots of bubbling!). Add ½ cup cold water and stir noodles.
  5. Bring to a rolling boil again. Add ½ cup cold water and stir noodles.
  6. Bring to a rolling boil a third time. Add ½ cup cold water and stir noodles.
  7. Bring to a rolling boil again. Remove from heat and let stand 2 to 3 minutes.

Noodles are done when they are the same colour inside and out. This process of shocking the noodles, when we add cold water into the boiling mix, temporarily stalls the cooking of the outside of the noodle, so the inside of the noodle can become soft without overcooking the outside. By shocking the noodles, we cook the noodle uniformly throughout. Genius.

Now…how to enjoy these nourishing noodles in a healthy, happy way? Here’s a great recipe you can try:

So Delish Soba Noodles!
Recipe type: Main Meals
Cuisine: Noodles
  • 220g cooked Soba noodles
  • 2 tablespoons coconut oil
  • 1 red pepper (capsicum) thinly sliced
  • 1 bunch scallions (spring onions) thinly sliced
  • 1 ½ cups bean sprouts
  • 1 jalapeno pepper, minced (optional - if you don't do chilli, just omit)
  • 4 large cloves garlic, peeled and minced
  • 4 leaves bok choy (leaves and stems) thinly sliced
  • 2 teaspoons ginger, minced
  • ¼ cup tamari (a thicker, less salty, fermented soy sauce that contains little-to-no wheat compared to the more commonly used soy sauce)
  • Himalayan or Celtic sea salt to taste
  1. Heat a large wok
  2. Add coconut oil, ginger and garlic. Cook for 1 minute.
  3. Add bok choy stems, then add leaves, red pepper and scallions. Cook until pepper is just tender.
  4. Add sprouts and jalapeno.
  5. Add tamari and season with salt to taste.
  6. Add noodles. Mix ingredients well before serving, eating and enjoying!


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