Asian Buckwheat Soba Noodle Soup

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Greetings from the stunning island of San Juan! I don’t want to leave this gorgeous place but I’m onto my next fabulous destination this afternoon so I’m up early to pack. [To see photos of my trip thus far to the Pacific Northwest, check out my instagram feed!] While I’m getting ready to cruise to my next stop, the lovely Megan of the Gluten-free Vegan is here to share with you an amazing recipe for Asian buckwheat soba noodle soup! It’s officially soup week here on the Realistic Nutritionist 🙂 Take it away, Megan!

Hi friends, Megan here from the Gluten-free Vegan! This soup surprised me. I wasn’t entirely sure if the ideas I had floating around in my head would really make sense floating around in the bowl. Forgive me if I sound a bit conceited when I say this but, wow … it really does make sense in the bowl. Like, so much good sense guys.

There’s balance in the bowl. Delicate enoki mushrooms and buckwheat soba noodles stand their ground even with a very flavorful lemongrass-ginger broth. The highlight of this soup is definitely that broth. I could drink it in a mug all by itself. It’s got just the right amount of richness, spiciness, saltiness, and tartness when the lime is squeezed over top.

And considering the fact that there’s a healthy amount of ginger and garlic in this soup, it’s perfect for kicking any cold that might be brewing. An important note about buckwheat soba noodles for those who have gluten intolerance is that not all buckwheat soba noodles are gluten-free. In fact, a lot of the ones I found weren’t 100% buckwheat but contained wheat flour as well. I used King Soba noodles. They have some unique varieties including sweet potato and buckwheat soba noodles that I can’t wait to try out.

Asian Buckwheat Soba Noodle Soup


Serves about 4.


  • 1 250 g/9 oz package buckwheat soba noodles
  • 1/2 teaspoon sesame oil
  • 2 stalks lemongrass
  • 5 cloves garlic, sliced
  • 5 slices ginger
  • 5 whole peppercorns
  • 1 200 g/7 oz package bean sprouts
  • 1 bunch cilantro, stems chopped and leaves reserved for garnish
  • 1 lime, cut into wedges
  • 1 teaspoon Bragg’s Liquid Aminos or gluten-free tamari
  • 1 carrot, peeled and grated
  • 1 100 g/3.5 oz package enoki mushrooms
  • 1 bunch green onion, white part chopped finely, green part chopped on the bias and reserved
  • 6 cups light vegetable broth
  • 1/4 teaspoon red chili flakes


  1. In a large saucepan, heat vegetable broth on high. Bring to a boil.
  2. Add lemongrass, ginger, garlic, cilantro stems, white part of the green onion, and peppercorns. Reduce heat to low and let simmer for 30 minutes.
  3. Meanwhile cook buckwheat soba noodles in a separate pot according to package instructions. You’ll want to noodles to be slightly al dente because the hot lemongrass broth will end up cooking the noodles a bit further. Drain and rinse the noodles in cool water.
  4. Toss soba noodles with sesame oil. Divide evenly among 4 large soup bowls.
  5. Divide enoki mushrooms, grated carrot and green onion into 4 and layer over top buckwheat noodles. There should still be plenty of room in the bowl for the broth.
  6. Strain the broth, reserving a 4 smaller pieces of lemongrass, if desired. Add a piece of lemongrass to each soup bowl.
  7. Return broth to pot and add Braggs or tamari and dried chili flakes. Bring to a boil over high heat for just a few minutes to get the broth very hot. Immediately pour broth over the prepared soup bowls and let stand for 5 minutes to heat through all the ingredients.
  8. Serve with bean sprouts, cilantro leaves and a wedge of lime.

Nutritional information per serving: 

Calories: 290
Fat: 3.5 grams
Carbohydrates: 53 grams
Fiber: 3.5 grams
Protein: 10 grams
Weight Watchers Points:  7

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  1. Posted by Baker Street on
    Thursday, October 18th, 2012
    What a gorgeous soup, C! :)
  2. Posted by Tutti Dolci on
    Thursday, October 18th, 2012
    I love soba noodles, this soup sounds great!
  3. Posted by Savory Simple on
    Friday, October 19th, 2012
    Claire, this is totally gorgeous. I love enoki mushrooms, they make a dish look so classy.
  4. Posted by Alice Choi on
    Friday, October 19th, 2012
    Love this!!
  5. Posted by Tiina on
    Friday, October 19th, 2012
    Wow! this looks really good. That broth alone . . .
  6. Posted by Ashley on
    Sunday, October 21st, 2012
    Dang mama, this soup looks banging. I want it in my belly.
  7. Posted by Christina on
    Monday, October 22nd, 2012
    One of my favorite meals! :)
  8. Posted by christina on
    Tuesday, October 23rd, 2012
    I am on my way to becoming absolutely obsessed with this soup!
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  12. Thursday, May 14th, 2015
    This is a lovely recipe, I like it. Thanks for sharing.
  13. Posted by Lottie on
    Wednesday, July 20th, 2016
    I have been so beledwired in the past but now it all makes sense!
  14. Posted by http://www./ on
    Friday, November 4th, 2016
    The Reunion looked like a lot of fun...I may steal the shirt idea, too. I hope your Abbey (Abby)is feeling good today. The pics on my blog are from PineCove. Do you live in TX?