Tired of Wheat Pasta? Try These 6 Soba Noodle Recipes

If you’re tired of typical wheat pasta, consider giving other kinds of noodles a try. Asian varieties such as soba, udon, and rice noodles have become popular as of late, and today it’s all about soba. Soba noodles are made of buckwheat flour, and thus have a corresponding nuttier taste than the traditional wheat or Asian noodle. They also yield fewer calories than wheat noodles as one cup of soba noodles clocks in around 115 calories, with white pasta coming in at 220. Soba noodles are full of fiber and protein so they will fill you up and keep you satiated, and we’re rounding up 6 dishes starring soba noodles that will do so. Try these lunches and dinners and see if you can swap out your traditional white or whole wheat pasta every once in a while.

1. Chicken Soba Noodle Stir Fry

soba noodles, pasta

Soba noodles | iStock.com

Perhaps the easiest way to sub in soba noodles is with a traditional stir fry. Instead of serving your meat and vegetables over pasta or rice, make them with soba noodles and enjoy an authentic Asian feast. This recipe for Chicken Soba Noodle Stir Fry from Bake Your Day calls for 6 ounces of soba noodles and it serves 4. The main ingredients for the stir fry are chicken, broccoli, and soba noodles, and they are all tossed in a homemade sauce made from soy sauce, sesame oil, and ginger. This savory dish will feel like a sophisticated treat on a weekday night when in reality, it will take you only 30 minutes to make.

Ingredients:

  • 6 ounces soba noodles
  • 2 tablespoons olive oil, divided
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 package boneless, skinless chicken breasts
  • ½ cup soy sauce
  • 2 teaspoons sesame oil
  • 3 teaspoons freshly grated ginger
  • 1 pound fresh broccoli, cut into bite-sized florets (optional, additional ingredient)

See recipe directions at Bake Your Day

2. Soba Noodle Salad with Sesame Ginger Soy Vinaigrette

salad

Soba noodle dish | iStock.com

The great thing about soba noodles is that they can be served warm or cold, and this salad from Love and Lemons proves it. Swap out your greens and swap in your buckwheat noodles and you have a salad that will fill you up the healthy way. This Soba Noodle Salad requires only a handful of ingredients and it’ll have you making a homemade Sesame Ginger Soy Vinaigrette you’ll want to slurp with a spoon. Dress your salad with the good stuff and impress your friends and coworkers with your new spin on the salad.

Ingredients:

  • 8 ounces Japanese soba noodles
  • 2 cups green beans – trimmed and cut in 2 in. pieces
  • 1 medium carrot – grated
  • ½ cup scallions – minced
  • 2 tablespoons black roasted sesame seeds
  • salt and pepper to taste

Sesame Ginger Soy Vinaigrette

  • 2 tablespoons lime juice
  • 2 tablespoons soy sauce – low sodium
  • 1 tablespoon sugar
  • 1 tablespoon grated ginger
  • 1 tablespoon sesame oil
  • ½ tablespoon sambal oelek – optional

See recipe directions at The Lemon Bowl

3. Soba Noodle Soup with Mushrooms and Chard

chard leaves

Source: iStock

You can also throw your noodles in a soup and kick up the lunch’s satiation potential. Some soups only leave you satisfied for an hour before you’re hungry again, but when you throw buckwheat noodles into the mix, you’ll have a protein-packed and fibrous lunch that will keep your hands out of the snack jar. Try this Soba Noodle Soup with Mushrooms and Chard from The Kitchn. The vegetarian soup couldn’t be simpler, but it also couldn’t be more delicious. Packed with flavor from the mushrooms and ginger, and boasting just enough spice from the addition of Sriracha, this is one soup you’ll find yourself making time and time again.

Ingredients:

  • 1 tablespoon olive oil
  • 4 ounces sliced baby bella mushrooms
  • 1 tablespoon minced ginger
  • 2 cloves garlic, minced
  • 1 to 2 teaspoons Sriracha, optional
  • 3 tablespoons soy sauce
  • 4 cups vegetable broth
  • 4 ounces soba noodles
  • 2 ounces shredded Swiss Chard leaves, or other hearty greens
  • Sesame seeds, for topping

See recipe directions at The Kitchn

4. Sugar Snap Pea and Carrot Soba Noodles

sugar snap peas

Green beans | iStock.com

If you need more veggies in your life, try this recipe for Sugar Snap Pea and Carrot Soba Noodles from Cookie & Kate. The lunch or dinner is packed with the fresh stuff, and the vegetables pair with the soba noodles beautifully. A homemade ginger-sesame sauce dresses the dish and it’ll take you all of 30 minutes to make. Make yourself a plate of these Sugar Snap Pea and Carrot Soba Noodles when you need a detox but still want to eat deliciously.

Ingredients:

  • 6 ounces soba noodles
  • 2 cups frozen organic edamame
  • 10 ounces (about 3 cups) sugar snap peas or snow peas
  • 6 medium-sized carrots, peeled
  • ½ cup chopped fresh cilantro (about 2 handfuls)
  • ¼ cup sesame seeds

Ginger-sesame sauce

  • ¼ cup reduced-sodium tamari or soy sauce
  • 2 tablespoons quality peanut oil or extra-virgin olive oil
  • 1 small lime, juiced
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon honey or agave nectar
  • 1 tablespoon white miso*
  • 2 teaspoons freshly grated ginger
  • 1 teaspoon chili garlic sauce or sriracha

See recipe directions at Cookie & Kate

5. Soy-Marinated Flank Steak with Soba Noodles

Pot of water boiling on a black natural gas stove.

Cookware | iStock.com

Soba noodles can pair with red meat too, and this recipe from Eating Well will show you how to do it. Make a Soy-Marinated Flank Steak next time you have a red beef craving and serve it with soba noodles rather than your other typical sides. It’ll keep the dish healthy while still tasting indulgent and one serving yields 495 calories. The Asian spin on your flank steak is a welcomed switch-up from the recipes you likely make on repeat.

Ingredients:

  • 3 tablespoons reduced-sodium soy sauce, divided
  • 2 tablespoons lime juice
  • 1 tablespoon packed brown sugar
  • 1 tablespoon minced garlic
  • 1 tablespoon minced fresh ginger
  • 1 pound flank steak, trimmed and sliced crosswise into ½-inch strips
  • 8 ounces buckwheat soba noodles
  • 1 12-ounce package broccoli slaw
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon sesame seeds, toasted
  • 1 tablespoon peanut oil, divided

See recipe directions at Eating Well

6. Soba Noodles with Grilled Shrimp and Cilantro

Tom Yam Noodle, shrimp stew soup

Soba bowl | iStock.com

Last but not least: Soba Noodles with Grilled Shrimp and Cilantro, proving once again the impressive versatility of the buckwheat noodles. The protein of choice in this recipe from Food & Wine is shrimp and it gets grilled with garlic, lime zest, and lime juice until glazed. The grilled shrimp will then get plated on top a bed of soba noodles along with shallots, cilantro, and red pepper. Bon Appetit!

Ingredients:

  • 12 ounces soba noodles
  • ¼ cup vegetable oil
  • 3 tablespoons low-sodium soy sauce
  • 3 tablespoons tamari
  • 1 teaspoon agave syrup
  • 2 large shallots, thinly sliced and separated into rings
  • 6 garlic cloves, coarsely chopped
  • 1 teaspoon finely grated lime zest, plus 2 tablespoons fresh lime juice
  • 1 pound large shrimp, shelled and deveined
  • Salt
  • 2 scallions, finely chopped
  • ¼ cup chopped cilantro
  • ¼ teaspoon crushed red pepper
  • Lime wedges, for serving

See recipe directions at Food & Wine

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