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A bowl of dark soba noodles flecked with green onion and cilantro
dinner

Gingered Soba Noodles

Chilled buckwheat noodles tossed in a sharp ginger-tamari dressing, ready fast.

20 min4 servings220 cal
Buckwheat — provides all essential amino acids and is naturally gluten-adjacent but lower-glycemic than wheat noodlesGinger — contains gingerols, compounds studied for their anti-inflammatory propertiesFiber (3g) — supports healthy digestion and steady blood sugar
Why it's good for you

Soba made from 100% buckwheat is higher in protein and fiber than most pasta, and it has a lower glycemic index. The dressing is vinegar- and tamari-based, so there is no added oil — every calorie here is doing something. Fresh ginger adds depth and has been studied for its role in reducing markers of inflammation.

Ingredients

  • 1 8-ounce package whole-grain soba noodles
  • 3 tablespoons rice vinegar
  • 2 tablespoons low-sodium tamari or Bragg Liquid Aminos
  • 2 teaspoons fresh ginger, peeled and finely chopped
  • 2 cloves garlic, finely chopped
  • 1/2 jalapeño pepper, minced
  • 2 green onions, chopped
  • 1/4 cup chopped fresh cilantro

Steps

  1. Cook soba noodles according to package directions. Rinse under cold water and drain thoroughly.
  2. Combine the vinegar, tamari, ginger, garlic, and jalapeño in a large bowl.
  3. Add the noodles, green onions, and cilantro. Toss until everything is evenly coated.
  4. Refrigerate at least 20 minutes before serving. A teaspoon of toasted sesame seeds on top is a nice finish.

Inspired by Prevent and Reverse Heart Disease — Caldwell Esselstyn. Rewritten in our own words.

Nutrition (estimated, per serving)

220
Cal
10g
Protein
44g
Carbs
1g
Fat
3g
Fiber

Eat one good enough thing a day.