Soba Soup – A Japanese Favourite is Delicious

A simple vegan recipe to make for dinner.

If you want a delicious soba soup recipe that is gluten-free, and perhaps even grain-free try this soba soup.  This soup is made with buckwheat noodles. Soba is Japanese for buckwheat. I love this soup! And it is great that it is so healthy.

If you want to be eating gluten-free as I do, make sure the soba is wheat-free as many varieties out there add lots of wheat flour when the noodles are being made.
Here is a link to 100% buckwheat soba. Eden Foods – Buckwheat Soba Pasta

“In Japan, 100 Percent Buckwheat Soba is called ‘kiko uchi’ meaning ‘pure soba’. Whole buckwheat is small batch stone ground into flour then added to a slow moving mixer with pure water to form dough that ensures the best texture and flavor. A series of rollers gradually presses the dough into thin sheets. Another roller cuts the sheets of dough into long strands that are hung on poles in a drying room with fans and allowed to dry for about 40 hours. The noodles are hand cut to length and allowed to finish air drying before packaging. Buckwheat’s protein is superior to that of many cereal grains, providing all amino acids including the essential ones.”  ~ Eden Foods

Learn more about the healthy ingredients I used for this soba soup recipe

Miso the main flavouring ingredient in this soup is a fermented paste of soybeans and either barley or rice with salt.  It is a cultured and fermented soy food that helps digestion by adding Lactobacillus acidophilus (the good kind of bacteria also found in yogurt).

Miso is full of lecithin, linoleic acid, and B12 and is high in protein. Research has also shown it to be effective in treating some forms of cancer, heart disease and reduce the possibility of developing stomach ulcers. To learn all about miso and it’s many benefits click on this link:  A Cup Of Miso A Day Will Help Keep You Strong!

Mugi “Barley” miso is dark in color but mellow in flavor. Made from whole soybeans, pearled barley, water, sea salt and koji (Aspergillus orizae), it was once the most common variety in Japan.  It is fermented in wood at natural temperatures for at least 18 months, and because it is made with a slightly higher proportion of barley to soybeans, it develops a light sweetness and is one of the more mellow varieties of substantially aged Barley. This miso adds a delightful flavour to this soba soup.

Kombu & Wakame – Seaweed adds a very good taste to the soup. It is the oldest plant on earth that protects us from many modern dangers, including radiation poisoning, heart disease, inflammation, and cancer. Learn how good seaweed is for you: Prevent Radiation Poisoning with Seaweed – an Ancient Powerfood

Ginger – I am a great fan of ginger and like to add it to my meals often. Chinese medicine and Indian Ayurvedic medicine have used ginger to help cure and prevent health problems for thousands of years.

Carrots – Forget about Vitamin A pills. With this orange crunchy superfood, you get Vitamin A and a host of other powerful health benefits including beautiful skin, cancer prevention, and anti-aging.

Onions – We add nutritious onions to our meals even though we get teary from them.  Onions are high in protective phytonutrients, vitamins, and unique anti-inflammatory nutrients.  Also, they are low in saturated fat, sodium, and cholesterol.  Being so high in nutrients makes them ideal for weight loss and maintaining optimum health.

Tofu –When tofu in the west became popular, it was believed to be one of the superfoods full of health benefits.  Later it was reported to be bad for us!  It has had a bad rap because it is made from soy.  If it really isn’t good for us, then why are the Japanese who eat lots of tofu have the highest life expectancy in the world?  Tofu is a favourite of mine and the Japanese to add to this soup.  It is a good source of protein. Learn all about Tofu Really Is Full of Health Benefits That are Good for Us

Soba Soup

Time to make this tasty Soba Soup!

Soba Soup

Course Soup
Cuisine gluten-free, Japanese, vegan, vegetarian
Keyword Gluten-free, soba, soup, Vegan, vegetarian
Author Diana Herrington

Ingredients

  • 1 piece Kombu seaweed
  • 1 small piece Wakame
  • 1 inch ginger root
  • 1 onion
  • 1 carrot
  • 1/4 - 1/2 lbs soba noodles (buckwheat)
  • 1/4 cup mugi miso
  • 3 cups water
  • sauteed mushrooms or Fried tofu for garnish

Instructions

  • Wash the kombu and wakame and place them in a pot with the water.
  • Peel and grate the ginger. Add the ginger to the pot. Bring to a boil and boil gently for 10 – 20 minutes.  Strain, saving Kombu and Wakame.
  • Rinse off the seaweed and chop it into 1 inch cubes and return to the pot of water.
  • Chop the onion and slice the carrot. Sauté the onion till transparent. Add onion to the stock along with the carrot.  Lightly boil for 5 minutes
  • Add the soba noodles to the pot.  Bring everything to a boil and add 1 cup of cold water.
  • Repeat this process 3 times –adding a total of 3 cups of water.
  • Boil lightly for 5 more minutes, Remove from heat.
  • Add the mugi miso to taste (do not cook the miso as it will kill the live enzymes).  Let everything sit with lid on for 5 minutes.
  • Serve the soba soup in bowls. Sprinkle “Fried Tofu” or sauteed mushrooms on top.

Notes

These are the healthy ingredients I used for this soup: Kombu, Wakame seaweedginger, onioncarrot, buckwheat noodlesmugi miso, water.
You can garnish the soup with Fried Tofu if you choose.
To learn all the benefits of seaweed click here:  Seaweed Benefits
If you want to be eating gluten-free, make sure the soba is wheat-free as many varieties out there add lots of wheat flour when the noodles are being made.
Here is a link to 100% buckwheat soba made in Japan  Buckwheat Soba.

This Fried Tofu makes a nice garnish for this soup and many other delicious recipes.soba soup

Now that you have enjoyed a delicious bowl of soba soup, here are some more soups for you to try.

Two More Soups with Miso

 Shiitake Mushroom Miso Soup is Savory and Delicious – This shiitake mushroom miso soup is a delicious start to a meal and it is full of many health benefits from the mushroom, seaweed, miso, and ginger. It is a delicious superfood soup for you.

Miso Soup With Spinach & Mushrooms – We have come to think of Japanese food as being tempura, teriyaki, and sushi but it is miso soup that the Japanese will not want to live without. Originally, miso soup was served as a breakfast food.

More Healthy Soup Recipes

Leeks
Creamy Vegan Potato Leek Soup with Carrots

 Easy Peasy Green Pea Soup Is Especially Delicious  – This green pea soup really is yummy and it is a super easy soup to make. Hearing me say that frozen peas taste good is amazing; as I don’t even like to eat frozen peas. But this creamy green pea soup is really delicious and within a week I had it twice! What I think is the difference is that this is the first time I had organic frozen peas and I am sure they taste better. The other thing about this soup is that it is surprisingly hardy and very filling.

Lentil Soup: The lentil was named one of the World’s Healthiest Foods by Health magazine. Read why here: Lentils

 Pumpkin Soup – With onion, ginger, spices, and pumpkin, this soup is delicious! I was given a very large pumpkin and did not know what to do with so much. So I created this recipe.

 Kabocha Squash Soup – This is my favorite soup which I developed a few years ago. Every time I make it for friends they just love it and so do I!

 Creamy Vegan Potato Leek Soup with Carrots – I created this potato leek soup at the end of September here in Edmonton, it felt like winter was almost here!  This filling and warming soup is perfect for a yummy lunch. The recipe makes a big pot of soup which fed two of us for two lunches. It tastes so good that we also enjoyed it the second day too.

 Creamy Swiss Chard Soup with Almonds is Delicious – This delicious Swiss chard soup is hearty with the addition of potatoes and is very nutritious too. I love that it is so creamy without the addition of cow’s milk. The crunchy almonds on top adds an extra tastiness.  It is a whole vegan meal in a bowl too.

Diana Herrington

Diana has been writing about natural health and wellness for over 20 years. Having used foods to heal her own body, she now shares her wisdom with others.

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  • Well, I’m an Asian and I’ve been eating Soba for ages. If you buy them in an Asian grocery, make sure to read the label. There are Sobas with purely refined flour and coloring. Just a tip.