Buckwheat Soba Noodle Salad (Gluten Free)


Buckwheat noodles (aka Soba noddles) are a terrific alternative to pasta or wheat-based noodles as they are naturally gluten-free and delicious.

It should be noted though, that some brands can have a proportion of wheat in them so please do check the package if gluten is an issue.
Alternatively, if you’re feeling up for it, they can be made from scratch using buckwheat flour.

These noodles are easy to prepare, so long as you follow the cooking method. With Soba Noodles it is important to cook them correctly because they can become very gloopy if they aren’t rinsed properly at the final stage.

Here we are pairing buckwheat noodles with a ginger and soya-based dipping sauce and a selection of shredded raw vegetables to provide a perfect light lunch.


Serves 2


Method for Cooking Buckwheat Noodles

  1. Gauge approximately 100g of Soba Noodles per person (soba are usually packed with a convenient wrapper per portion).
  2. Place in a pan of boiling water, easing the strands in as they soften and bring the temperature down to allow the noodles to simmer gently for about 15 minutes.
  3. Once they are ready –just beyond al dente, strain from the hot liquid with a colander and immerse in a large bowl of cold water.
  4. Run a gentle flow of cold water through the noodles until the water becomes clear. Strain and set aside until ready for use.

Method for Main Dish

  1. Combine the sesame oil, soya sauce, mirin, honey, ginger and vinegar in a small bowl and whisk together.
  2. Arrange the noodles with the sliced onion and vegetables and sprinkle with sesame seeds and nori strips.
  3. Serve with the dressing/dipping sauce in a separate bowl.

This basic dressing/dipping sauce for this cold noodle salad can be used with a variety of steamed or wilted vegetables, such as purple sprouting broccoli, spring cabbage, pak choy, swiss chard or a selection of shredded raw root vegetables like carrot, radish and/or white cabbage.
In either case the addition of sliced green onion is important as it really makes the flavours pop.


King Soba buckwheat noodles

Buckwheat Noodles – despite its name, buckwheat is not a type of wheat but instead a seed of a broadleaf plant. It has been proven to be high in protein, fiber, and minerals such as magnesium.
We stock King Soba Organic 100% Buckwheat Noodles which are kosher, ideal for vegetarians, vegans, celiacs or wheat and gluten sensitive.

They’re also a low glycemic index food, so they work well on the GI (Glycemic Index) diet and for people keeping a close eye on their blood sugar levels.

Image of Nourish female staff member standing in doorway of shop

Any questions? Drop into your local Nourish store to speak with our team and find our full range of foods, supplements and skincare. You can also explore our online store.