6 Anti-Inflammatory Recipes Starring Soba Noodles, the Protein-Packed Pasta That Cooks in 3 Minutes (2024)

The only thing better than a noodle dish? A nutrient-dense noodle dish that can be enjoyed either hot or cold—kind of perfect for this time of year, no? And seeing as we love to get as much mileage out of our healthy ingredients as possible, it’s easy to understand why soba noodles are at the top of our list of staple pantry items these days. Read: It’s packed with anti-inflammatory and nutrient-rich buckwheat.

To help you make the most of this superstar ingredient, we’ve rounded up a few of our favorite soba noodle recipes that highlight the almighty buckwheat pasta in its many forms. Ready to get started on your soba journey, folks? We’ll give you some inspiration to noodle on.

What is soba?

Soba is a thin type of noodle (about the thickness of spaghetti) made from buckwheat flour that originates from Japan. It’s typically consumed cold (with a dipping sauce) or hot (in a broth similar to ramen). Soba noodles have a somewhat mild flavor with a slightly nutty and earthy after taste, which makes it perfect for adding to just about any recipe without overpowering the dish. When cooked, the noodles have a slightly chewy texture that’s not quite as dense as al dente pasta.

What are soba noodles made of?

The recipe for making soba noodles is simple: buckwheat + water + whole-wheat flour (in some instances to help with the texture). Spoiler alert: The main ingredient, buckwheat, is what gives these noodles their impressive health benefits (and why they’re perfect for making just about any delicious healthy soba noodle recipe).

What are the benefits of soba noodles?

As previously stated, the benefits of soba noodles primarily come from the buckwheat flour. “Soba noodles are made from a base of buckwheat,” says Angie Asche, MS, RD, CSSD, and expert nutritionist at Centr. “Buckwheat is, for starters, an excellent whole-grain noodle base for individuals that follow a gluten-free diet. But soba noodles are also a great source of plant-based protein and contain both fiber and essential minerals, such as iron and zinc,” Asche says.

In addition to soba’s high fiber and mineral content, buckwheat is also a good source of thiamin, adds Maggie Michalczyk, RDN, the founder and recipe developer behind Once Upon a Pumpkin. “Thiamin is an important B vitamin that our bodies need for energy production,” Michalczyk says. She also adds that due to soba noodles’ higher protein and fiber content than noodles made from refined wheat flour, they are better for blood sugar control than traditional pasta. “The fiber helps to prevent a blood sugar spike,” Michalczyk says.

Additionally, buckwheat is linked to positive heart health benefits. “Buckwheat’s flavonoid content¹ has also been shown to have anti-inflammatory properties² that could help cardiovascular function by helping to lower blood pressure and fight free-radical damage in the body,” Michalczyk says.

Soba buckwheat noodle nutrition overview

Soba buckwheat noodle nutrition facts per 100-gram serving, according to the USDA:

• 8 grams of protein
• 58 grams of carbohydrates
• 2.5 grams of fiber
• 58 milligrams of calcium
• 2.7 milligrams of iron

Are soba noodles easy to prepare?

Making soba noodles from scratch is a meticulous and time-consuming process. Fortunately, you can find premade, dried soba noodles at most grocery stores or available on Amazon, that’s as easy to make as dried pasta.

So, in addition to their major health benefits, soba noodles are also insanely easy to cook. Get this: They require a maximum of three minutes in boiling water (and if you prefer them more al dente, we’d recommend something closer to two and a half minutes). Given the speed in which you can prep them as well as their versatility, it’s difficult to make the case that you don’t have ample time to get a delicious soba noodle dish on the table. We’re talking a baseline of five minutes here, folks.

6 protein-packed, anti-inflammatory soba noodle recipes to try tonight

1. Spicy Thai Red Curry Noodles

We’re absolutely gaga over the warmth and spice that the red curry-based spicy red pepper sauce by Once Upon a Pumpkin brings to this dish. “Bursting with flavor and heat, it’s perfect on noodles with extra veggies for a meal,” Michalczyk says. And of course, you can never go wrong with the healthy fats and delicious plant-based creaminess provided by coconut milk—soba noodles absolutely sing when swimming in this stuff. Feel free to stir in whatever veggies you have in your crisper drawer: broccoli, peppers, mushrooms, or eggplant would all work equally well alongside your spicy soba. Want some more spice in your life? Try this five-ingredient soba noodles with spicy chili sauce recipe next.

Get the recipe: Spicy Thai Red Curry Noodles

2. Spicy Peanut Soba Noodle Bowl

There are so many things to love about this recipe by Pinch of Yum, but we’re particularly focused on the perfectly balanced salty, nutty, and umami-forward flavor profile and the nice amount of protein you’ll reap from the soba noodles, peanut butter, veggies, and peanuts. To dial up the protein content even more, stir in chicken, tofu, salmon, or scrambled eggs… the world is your oyster. The best part of all, however, is the fact that this delicious noodle bowl takes just 25 minutes to make thanks to the soba noodle base.

Get the recipe: Spicy Peanut Soba Noodle Bowl

3. Soba Noodle Soup

Another excellent 15-minute soba noodle recipe by Rasa Malaysia comes in the form of this warming, soul-soothing soup, which is perfect for a cold day (or a cold). You need minimal ingredients for this easy-to-make recipe, and you can always jazz it up by adding your favorite toppings and condiments. We’re partial to sriracha, a squeeze of lime, and a generous shower of fresh cilantro.

Get the recipe: Soba Noodle Soup

4. 10-Minute Zaru Soba (Cold Soba Noodles)

This traditional preparation of soba noodles calls for a dipping sauce that gives your soba noodles some additional moisture and flavor, as is done in this recipe by Cookerru. Without any hot components to speak of, this is a top-notch dish for a sweltering summer day (it’s basically the dream beach picnic nosh, just saying), or for a day that you’re just running a bit behind. You can also customize the toppings to fit your tastes—try adding some sauteed tofu or soft-boiled egg on top. Looking for another equally as refreshing dish? This tasty soba noodle salad recipe is calling your name.

Get the recipe: 10-minute Zaru Soba

5. Soba Noodle Veggie Stir-Fry

You need just 10 minutes to make this delicious vegetarian stir-fry by Skinny Taste, which is packed with peanutty, garlic, and ginger-forward flavor and major anti-inflammatory benefits. You can adjust the amount of sriracha you add to the final product based on your heat tolerance, and feel free to mix up the veggies as well. While this stir fry is meant to be served warm, it tastes great cold, too.

Get the recipe: Soba Noodle Veggie Stir-Fry

6. Sesame Soba Noodles

There are few flavor combinations more winning than sesame and soba, and this recipe by Love and Lemons does justice to the marriage. Go heavy on the sesame dressing if you like a bit more nutty oomph to your final product, and like the aforementioned stir-fry, this is one dish that is delicious both hot and cold. We love that it also incorporates avocado, edamame, and (gorgeous) watermelon radishes for big-time cardiovascular and anti-inflammatory benefits.Swoon.

Get the recipe: Sesame Soba Noodles

This delicious pickled chickpea tsukemen recipe featuring soba is ready in just under 30 minutes: