100% Buckwheat Soba Noodles (Gluten-free)

Cold soba noodles, “zaru soba” in Japanese, is a light, refreshing meal that’s served more often in the summer. Want an easy, 10-minute recipe for chilled soba when it’s too hot to cook? Are you looking for a not-so-heavy alternative to wheat pasta? This dish is ideal for noodle-lovers who are trying to eat healthier and lose weight. 

In this post, you’ll learn everything you need to know how to make cold soba noodles at home. You’ll see that can easily incorporate these Japanese noodles into your healthy diet. Plus, you’ll learn how to eat soba at a Japanese restaurant like you actually know what you’re doing. 

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Why are soba noodles healthier than wheat pasta?

Soba noodles are made from buckwheat flour. But don’t be fooled by the name.

Buckwheat isn’t a grain…

which means buckwheat isn’t wheat either. 

The edible portion is actually a fruit seed from a plant that’s related to rhubarb. 

It’s a superfood, high in essential nutrients, protein, and fiber. 

Buckwheat also contains more minerals and antioxidants than most grains.

Soba is lighter on carbs and has more fiber than most traditional pastas and noodles.

One cup of soba noodles has approximately 24 grams of carbs. To compare, one cup of refined wheat pasta has about 43 grams of carbs. 

Are soba noodles gluten-free?

Having “wheat” in name buckwheat confused me at first.

I hope I can make this part clear, especially for people who have Celiac’s Disease or a sensitivity to gluten.

Buckwheat is gluten-free, on its own.

But please be aware that most packaged soba noodles also contain at least some percentage of wheat flour. 

If this is a concern for you, I go into more detail about soba noodles with no added wheat flour below.

Note of caution: the buckwheat in soba causes an allergic reaction in some people. 

100% Buckwheat – these Soba Noodles are even Healthier

Making homemade soba noodles by hand with a low ratio of wheat flour is extremely difficult.

That’s why most soba noodles at restaurants in Japan contain at least some wheat flour. 

The gluten in wheat flour makes it easier for the dough to hold together.

The soba restaurant where I ate lunch yesterday uses the ratio of 90% buckwheat and 10% wheat flour to make their handmade noodles.

Soba noodles made with 80% buckwheat and 20% wheat flour are called hachi-wari soba (八割そば). Hachi-wari means 80% in Japanese.

100% buckwheat noodles are called juwari soba (十割そば).

Until recently, I didn’t even know that 100% buckwheat soba existed.

It instantly became my new favorite wheat-free noodle option.

Juwari noodles are more full-flavored, nuttier in taste, and grainy in texture.

I use juwari soba noodles when I cook at home because it’s the healthiest option.

Juwari soba suits my low carb diet.  And with no added wheat flour, these noodles are naturally gluten-free.*

If you like the taste and texture of whole wheat pasta, I’m pretty confident you’ll oodle over these noodles too.

Where to buy 100% Buckwheat Soba Noodles

Once I learned the name in kanji, I often notice juwari soba at high-end supermarkets in Tokyo like Seijo Ishii or Queen’s Isetan. 

100% buckwheat is a little bit more expensive. 

If you live outside of Japan, you may have a hard time finding good quality juwari soba. 

I just googled “juwari soba” and a few options that are made in Japan do show up. Lately, I’ve been buying this brandfrom Hokkaido.

If you love every kind of Japanese noodle, you might be interested in Kokoro Cares “Yui” Care Package, which contains juwari soba, matcha soba, and five-grain udon. 

*Note of caution: I’ve yet to find certified gluten-free juwari soba in Japan. The options available may be from a factory where wheat is processed. Please consult your doctor.

What is Zaru Soba ? 

This is the simplest dish on the menu at any soba restaurant in Japan. 

On a sweltering hot day like today in Tokyo, 34 C ( 93 F), it’s exactly what I’m craving for lunch.

Mori soba is plain noodles served in a basket with a chilled dipping sauce on the side. Add a sprinkling of nori (dried seaweed) on top, then it’s called zaru soba.

Both come with a garnish, usually thinly sliced scallions (negi= spring onions) and wasabi, on a small dish resting above or next to the dipping sauce.

That’s it. Simple is best.

A Very Brief History of Soba in Japan 

Juwari soba, that I mentioned above, is considered the most traditional soba noodle.

Over 300 years ago, when soba noodles were made from 100 % buckwheat flour, they were prone to easily breaking apart.

Because of the noodles delicate nature, they were steamed and served in bamboo baskets called take zaru.

The name literally means “Soba served on a basket made of bamboo“.

Nowadays, with the added binding power of wheat flour, soba noodles are boiled.

Still, the tradition of serving the noodles in bamboo baskets has remained, as did the name, zaru soba.

Lucky for the health conscious, gluten-free eaters, 100% buckwheat soba can be made my machine.

And the noodles can be boiled easily in a pot of water without breaking apart. 

I originally wrote about eating soba in Japan for NHK World’s “Food Page”.

If you’re interested in learning more in general, you can find that article here.

How to eat Cold Soba –Manners in Japan

I love food that has a step-by-step way to enjoying them fully. I find the process of eating cold soba very Zen, even when slurping.

Here’s how it’s done in Japan. The way of enjoying soba has been refined over the last 300+ years.

1. First, I recommend that you eat one or a few plain noodles to experience the full taste, aroma, and texture of the soba on its own without the sauce.

2. Next, using chopsticks, you can dip your noodles into the cup of tsuyu sauce. You shouldn’t dip all the noodles into the sauce, which is quite salty, or the tsuyu will overpower the delicate taste of the soba. Just a quick dip – not a dunk – let the sauce drip… then slurp. (See the section below for some tips to learn how to slurp soba like it’s done in Japan.)

Note of caution: Don’t pour the dipping sauce over the top of the noodles like spaghetti. My friend, Luke, learned this lesson the hard way, when he visited Japan. LOL Remember the plate is made of bamboo– there’s holes. 

3. At the end of your meal, it’s time for “soba-yu” (literally soba-hot water). It’s the cloudy broth leftover from boiling the noodles. After you’ve finished your noodles, pour enough soba-yu directly into the dipping sauce, adjusting the amount of soba-yu as you prefer. In Japan, it’s polite, and expected that you drink it straight from the cup.

4. Afterwards, let out a loud belch to let the chef know you fully enjoyed your meal.

And yes, I’m joking about #4.

Some Tips: How to Slurp Cold Soba Noodles Properly  

In Japan, unlike what your mom or dad probably taught you, it’s polite to slurp your noodles loudly. 

This time, it’s no joke.

I’m still a beginner when it comes to slurping soba. Even after 16 years in Japan, I go back to eating my noodles without the sound effects.

The key to slurping, and not getting sauce dribbling down your shirt, is to hold the tsuyu cup right beneath your mouth. Also, picking up smaller amounts of soba from your platter may save yourself from a slurping sauce disaster. 

To slurp your noodles without spills, lean forward with your head directly above and mouth close to the bowl of dipping sauce.

According to the author of The Book of Soba, James Udesky, “It starts off with a suck that evolves into a slurp. If they are eaten too quietly, the cook might assume they are not being enjoyed.”

To be honest, I wouldn’t be too worried about making sound effects. You can try slurping for fun. Then, focus on just enjoying your meal.

How to make Zaru Soba (Chilled Soba Noodles)

FREQUENTLY ASKED QUESTIONS:

1) Is soba a Japanese food?

Yes, soba noodles are a traditional Japanese food. The tradition of eating soba began during the Edo period (1603 to 1868).

Besides white rice, soba is one of the most common staple foods eaten in Japan.

2)Are soba noodles gluten-free? 

Generally no. Most soba noodles are made with a mix of buckwheat flour and wheat flour. 

However, there are some soba noodles that are made from 100% buckwheat soba flour called juwari soba in Japanese（十割そば). 

Juwari soba in Japan may be processed in the same factory as noodles containing wheat. There may be some risk of cross-contamination. Note that in Japan, I’ve yet to see gluten-free certified noodles. 

3) Can you get gluten-free soba noodles?

Yes, you can find soba gluten-free noodles. At Japanese supermarkets, there’s usually one or two packages of soba that’s made from 100% buckwheat. 

At natural health food stores and high-end supermarkets in Tokyo, you can also find soba made with 100% organic buckwheat flour. It’s pricy though- around $10 per package. 

Outside of Japan, you can possibly find gluten-free soba noodles at your local coop or Japanese supermarket, if you’re lucky enough to have one nearby.

If you’re are looking for certified gluten-free soba, I’d recommend ordering online.

Here are a few gluten-free brands I found:

King Soba

Onetang Soba

Big Green Soba

4) Is buckwheat 100% gluten-free?

Despite having “wheat” in its name, buckwheat isn’t actually a type of wheat. So it doesn’t contain any gluten.

The edible portion of buckwheat is actually a fruit seed from a plant that's related to rhubarb. 

Buckwheat is classified as a pseudocereal. Pseudocereals are seeds that are consumed as cereal grains but don’t grow on grasses. Other common pseudocereals include quinoa and amaranth (HealthLine).

If you are on a gluten-free diet, I highly recommend trying out 100% buckwheat soba. Swapping soba for your old wheat pasta is a great way to cut gluten out of your diet.

5) Can celiacs eat soba noodles?

It is possible for Celiacs to eat soba that’s made from 100% buckwheat flour.

As most soba noodles contain a percentage of wheat flour, I recommend ordering gluten-free soba online. Please consult your doctor if you have Celiac disease or a gluten intolerance.

6) Is soba a healthy food?

There are many health benefits of eating soba.

100% buckwheat soba is a good source of protein. These noodles offer significantly more protein than most other pasta (verywellfit). Buckwheat also has a higher protein makeup than any of the grains, apart from legumes (Japan Travel). 

Buckwheat contains all nine essential amino acids, which makes it a high-quality, complete protein (Food Nerd Inc.).

It's also rich in minerals such as manganese, copper, magnesium, iron, and phosphorus (HealthLine).

Soba is also a good source of dietary fiber. Soba noodles are high in soluble fiber. Soluble fiber may help banish belly fat (HealthLine).

If you have concerns about high blood pressure, buckwheat may support heart health by lowering cholesterol and blood pressure (HealthLine).

Buckwheat contains the bioflavonoid rutin, known for its effectiveness in reducing cholesterol. Rutin generally helps lower high blood pressure, promote circulation, reduce blood clotting, and aids in removing toxins from the blood (Japan Travel)

7) What’s the difference between udon and soba?

The easiest way to remember is udon are the thick noodles, soba are the thin noodles.

Udon noodles are made with 100% wheat flour (white flour). Soba noodles are usually made with a combination of buckwheat flour and wheat flour.

Some soba are made from 100 % buckwheat flour.

Udon noodles are white and soba noodles are usually grey or brown and sometimes white or light grey. Typically, udon has a chewy texture and soba has a more nutty flavor.

8) What are some good toppings that go with soba?

Finely chopped green onions, wasabi, tsuyu (shoyu soy sauce kombu broth), mountain yam, raw (quail) egg, kizami nori, sesame seeds, and crispy tempura bits called tenkasu are commonly served with soba.

9) What are some other soba noodle recipes?

Soba noodles can be used to make noodle soup and soba noodle salads. You can use them for typical asian style dishes like a vegetable stir fry. Or even experiment making your favorite Western noodle dish with soba instead of Italian pasta.

The lesson I learned …

Author’s note:

I’ve found that every recipe for my blog teaches me a new lesson.

Every creation is the result of a process of trial and error, a string of successes and flops.

I was just about to start a new teaching job.

On top of that, I was moving to a new apartment close to school. 

And we’re still in the middle of a pandemic.

I intentionally choose to do a simple recipe in anticipation of not having time.

It still didn’t get done.

I’m sharing this light and refreshing “summer recipe” 

in September.

Looking back at August now, I wouldn’t have done anything differently.

I ended up being behind

and that’s ok.

As long as you enjoy the journey, it’s ok if it takes some extra time to reach the finish line.

I could have sacrificed something to get ahead. 

But why?

All things happen when it’s time.

And it was time for me to be behind,

going through the slow grudge.

We can schedule and plan out our every day life to our heart’s content.

Still, deadlines won’t be met. 

When the time comes, it will happen. 

Sometimes we need to wait.

Thank you for your patience.

Still, I hope you equally enjoy this “light and refreshing” recipe for cold soba

this winter.

Better late than never.