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Soba Noodles

Add soba noodles to soups, or toss with sautéed kale and shiitake mushrooms.

Soba is a Japanese noodle made from buckwheat (“soba” means “buckwheat”) and wheat flour, which gives it a dark brownish-gray color. It’s a noodle of medium thickness that’s used in a variety of Asian dishes.

Varieties

Soba is available in several varieties, including jenenjo soba, which contains wild yam flour; cha soba, made with tea leaves and buckwheat; and youmugi soba, made with buckwheat and mugwort.

Buying and storing tips

Look for soba noodles in the ethnic or pasta section of natural food and grocery stores and in the bulk section of some health food stores, or in specialty or Asian markets. Store them, unopened, in a cool, dry cupboard for six to eight months.

Availability

Soba noodles are available year-round.

Preparation, uses, and tips

Add noodles a few at a time to boiling water. To prevent noodles from sticking to the bottom of the pan, stir gently until the water returns to a rapid boil. Cook for eight to ten minutes, then drain and rinse with cold water to stop cooking. Add to soups and stir-fried dishes, or toss with sautéed kale and shiitake mushrooms.

Nutritional Highlights

Soba noodles, 1 cup (75g) (cooked)
Calories: 113
Protein: 5.8g
Carbohydrate: 24.4g
Total Fat: 0.114g
Fiber: 0.0g

Health benefits and concerns

Health benefits and concerns for pasta
Many health benefits and concerns associated with this food are applicable to other pasta. Read about health benefits and concerns for pasta for a full description.