Japanese Soba Noodles Recipe

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The Japanese soba noodles in this dish are made from buckwheat flour and provide a healthy alternative to regular pasta.
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In “A Change of Appetite,” author Diana Henry shares the recipes that she created when she began to crave a different, healthier diet in her daily life.
1 serving SERVINGS


  • 2-1/2 oz soba noodles
  • 5 baby broccoli stalks
  • 1 tablespoon peanut oil
  • 1/2 inch ginger root, peeled and finely chopped
  • 1 red chile, seeded and finely sliced
  • 2 garlic cloves, finely sliced
  • 2 tablespoons soy sauce
  • 3 scallions, chopped
  • 1 extra-large egg
  • black sesame seeds


  • Put the soba noodles in a saucepan of boiling water. It will take about seven minutes to cook them (but follow the package directions), and you need to have everything else ready.
  • Trim the bottom of the broccoli stems. Steam the broccoli until tender (two to four minutes, depending on thickness).
  • Meanwhile, heat half the oil in a skillet and gently sauté the ginger, chile, and garlic until the garlic is pale gold. Add the soy sauce, then drain the noodles and add them to the pan. Toss in the baby broccoli and the scallions. In another small skillet, quickly sauté the egg in the remaining oil. Put the noodles and broccoli into a bowl and slide the egg on top. Sprinkle with black sesame seeds and serve immediately. Want more recipes from A Change of Appetite?Healthy Loaf Cake Recipe With Pitted Dates and Dried ApricotsKale Pesto With Linguine RecipeVegetable Fritters RecipeWinter Salad Recipe With Grapefruit
    This excerpt has been reprinted with permission from A Change of Appetite: Where Healthy Meets Delicious by Diana Henry and published by Mitchell Beazley, 2014. Purchase this book from our store: A Change of Appetite.

When food writer Diana Henry had a change of appetite, and began craving less meat and heavy food, and more vegetable-, fish- and grain-based dishes, these are the dishes she served. Often inspired by the food of the Middle East and Far East, but also drawing on cuisines from Georgia to Scandinavia, the recipes in A Change of Appetite (Mitchell Beazley, 2014) are nothing less than fabulous. This Japanese Soba Noodles Recipe is from the section “Winter.”

You can purchase this book from the MOTHER EARTH NEWS store: A Change of Appetite.

Made from buckwheat flour, Japanese soba noodles are healthier than regular pasta and have a gently meaty flavor. They can be eaten cold with dipping sauces, or hot (and are especially popular in broths in Japan). I also serve them in Japanese dishes where I would otherwise serve brown rice, such as in a Japanese rice bowl. The following recipe makes a perfect lunch for one. Surprisingly filling.