What is it about noodles, they are so versatile and delicious and there are SO many varieties it can get a bit confusing.
Well for a great gluten free option, Japanese buckwheat soba noodles are brilliant. They work really well in salads, with stir fry’s, as a side dish to a main meal as an alternative to spaghetti if you are so inclined.
Buckwheat flour is a super heart healthy , gut friendly flour that is really popular amongst plant based diet lovers, its packed with manganese and iron, although not vitamin rich its a great base to go with crunchy greens and raw foods.
Be careful when buying if you are trying to avoid gluten as you may find the pre cooked versions contain gluten, however dry as long as they are buckwheat are a great option and are sold in most major supermarkets.
Below is a recipe I just love, it packs a punch and you’ll feel full but not bloated from this delicious dish.
Buckwheat Soba noodle satay salad
Prep 15 minutes
Cooking 10 minutes
Vegan, Gluten Free
For the Salad:
50g Buckwheat Soba noodles
Small handful of Pak choi or other asian green
1 small ripe avocado, sliced
Small handful spring onion, sliced
Small handful wild tomatoes (cherry or other) , halved
1/2 Fresh red chill, sliced (deseeded if you dont like it hot)
A few slices of Cucumber
2 Baby corn , halved
Few pieces of pickled ginger (on sale in most supermarkets)
Chopped Peanuts or other nuts such as walnuts
A couple of lime wedges to serve
For the Satay Sauce:
2 Tbsp crunchy peanut butter
2 Tbsp brown rice vinegar
1 Tbsp Tamari sauce
1 tsp sesame oil
2 Tbsp mirin
3 Tbsp sunflower or olive oil
Juice from 1 small lime
Add a little water if its too thick.
This is a great meal as a dinner or to prep the night before and have for lunch the next day.
First off make your satay dressing. Using a freshly cleaned jar with a secure lid (I have old jam jars for dressings in the house) put everything but the lime juice and oil into the jar, tighten the lid and give it a good shake. Remove lid and add the oil and lime juice before a final shake and voila, easy satay dressing which will keep for up to 3-4 days with lid on in fridge.
Now its time to cook your soba noodles, follow the instructions on the packet, once cooked drain and run under cold water to stop the cooking process as you dont want them to go mushy. Set aside or if you’re pre preparing place in airtight container overnight, prepare the remainder of the food on day of eating.
Trim and wash your Tat Soi or other asian greens and steam, if taking this to work you can do this in a microwave by rinsing the leaves before placing in microwavable bowl, cover with a plate, cling film or microwave lid, cook on a high heat for about 30 seconds – 1 minute. Alternatively if making at home steam using your preferred method.
Prepare your salad vegetables, chop your tomatoes, celery, chilli and avocado and place on plate along with your cooked Tat Soi and noodles. Add your pickled ginger, chopped nuts and lime wedges, drizzle with your Satay dressing and enjoy!
A delicious, explosion of flavours which you will find hard not to have time and time again.