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Anwesha Recipes: Buckwheat Soba Stir Fry

Stir-fry is a staple in my house. It’s quick, it’s tasty and it allows me to get rid of any vegetables still lingering in the fridge. This recipe calls for buckwheat soba noodles, adding fiber, protein and heartiness.

Soba is an art form and a major part of the cultural heritage of Japan. If you have access to 100% buckwheat soba, you have in your hands a very special, very delicious treat. Unfortunately, authentic soba is difficult to find in the US unless you happen to be near a specialty/health food store. What is fortunate though is that we live in the delivery age and you can usually find quality noodles online for a decent price. I would suggest this one from Eden Foods – or this one from Gold Mine Natural –  If you are unable to access this somewhat niche product, I have found that most all grocery chains now carry this variety made in Australia – Please note this one is not gluten-free as it does contains wheat. 

This recipe works well with lean meats like grass fed beef, bison or chicken breast. I often use elk. You don’t have to use animal proteins though, as this dish is equally delicious with baked tofu or hearty mushrooms like portobello or trumpet. 

If you have the time, marinade your protein or tofu/mushrooms for at least 30 minutes before you are prepared to start cooking. This will give the dish even more depth and flavor. Just double the ‘dressing’ recipe below and use 1/2 to soak your ingredients in for up to 24 hours before hand. 

I used the vegetables I had on hand but stir fry’s are extremely versatile so you can add whatever you like. Bok Choy, asparagus, peas, green beans, kale and broccoli are all lovely additions.  



3 Tbsp rice vinegar

2 Tbsp coconut aminos or gluten free tamari Sauce

2 Tbsp non-gmo peanut oil or toasted sesame oil

1-2 tsp coconut sugar (substitute maple syrup or 100% cane sugar)

1-2 tsp ginger, minced 

1-3 cloves of garlic, minced 


2-3 ounces or 1 package Soba noodles 

1-2 Tbsp coconut or macadamia nut oil

8-10 ounces protein of choice*

1 green bell pepper, sliced

1 carrot, shaved

1 clove of garlic, minced

Toppings (optional)

1 tsp sesame seeds 

1 cup Napa cabbage, shredded

1 cup purple cabbage, shredded

1/3 cup chopped cilantro or basil

chili flakes, hot sauce or Sriracha


  1. Prepare the protein in a frying pan to your desired firmness and set aside to cool slightly. 
  2. Meanwhile, bring 4-6 cups of water to a boil in a medium sized sauce pan. Add the soba noodles and cook according to the package directions. [Note – soba does not take very long to cook. You should not be boiling the noodles for any longer than six minutes]
  3. Thinly slice your protein into bite size pieces and set aside again. 
  4. When the soba is finished, drain the noodles and immediately rinse them with very cold water to stop the cooking process. Cool the noodles down completely and set aside. 
  5. In a large frying pan or wok, heat 1-2 Tbsp coconut or macadamia nut oil over medium-high heat. Add the bell pepper and carrot and season with black pepper. Sauté for 2-3 minutes. Add the minced garlic and sauté for additional minute. Remove from heat. 
  6. In a large bowl, combine sautéed vegetables, protein slices or baked tofu/mushrooms and soba noodles. Pour the dressing over everything. Using tongs, gently combine ingredients until evenly mixed. Add a pinch of finishing salt and optional toppings.