The last two weeks I've had crazy cravings for Japanese food, which means looking up menus to see if there are things I can eat, as both vegan and gluten free are hard to find. Apart from edamame beans, and eggplant, buckwheat noodles are a filling healthy Japanese speciality. My favourite Japanese restaurant has got to be Nobu; they have so many vegetarian options, but Edosei in Perth has the best buckwheat noodles I've had. They cook it over a stone stone, so it comes out crispy, slightly charred and with a wonderful taste. Once I had these noodles a few times I was on a mission to find buckwheat noodles to cook at home.
Buckwheat is a great gluten free alternative, being a fruit seed rather than grain. Being high in manganese, magnesium and fiber. With a GI Index of 54, it lowers blood sugars more slowly than wheat or grain products, aiding in the management of diabetes and helps reduce high blood pressure and high cholesterol. It's very versatile ingredient, being a wonderful alternative to both wheat and grains.
Usually Japanese buckwheat noodles are a mixture of buckwheat and wheat, but Spiral Foods have one that is 100% buckwheat. The texture is a little more grainy but it tastes just as nice, when cooked properly. I used sesame seeds and oil to give it an asian aroma, and added in a good dose of healthy veggies into the mix. It seems like a lot of steps, but it's mainly just sautéing the veggies to how you like it, and adding the noodles at the end. As these noodles are more grainy, I found that soaking it at the end in a flavoured sauce made it much more palatable.
You can find these noodles online, or at Manna Wholefoods in Fremantle. They often sell out so buying several packets at once. Alternatively if you're not allergic to wheat, get the normal soba, which is readily available in most grocery stores. This particular dish I made the noodles into a dry style as hubby prefers it that way, but you can use it in a soup noodle dish as well. The yuzu dressing can be found in most asian stores, it adds a citrus taste to the dish, however if you are finding troubles just mix apple cider with mirin in equal parts instead.
Usually Japanese buckwheat noodles are a mixture of buckwheat and wheat, but Spiral Foods have one that is 100% buckwheat. The texture is a little more grainy but it tastes just as nice, when cooked properly. I used sesame seeds and oil to give it an asian aroma, and added in a good dose of healthy veggies into the mix. It seems like a lot of steps, but it's mainly just sautéing the veggies to how you like it, and adding the noodles at the end. As these noodles are more grainy, I found that soaking it at the end in a flavoured sauce made it much more palatable.
You can find these noodles online, or at Manna Wholefoods in Fremantle. They often sell out so buying several packets at once. Alternatively if you're not allergic to wheat, get the normal soba, which is readily available in most grocery stores. This particular dish I made the noodles into a dry style as hubby prefers it that way, but you can use it in a soup noodle dish as well. The yuzu dressing can be found in most asian stores, it adds a citrus taste to the dish, however if you are finding troubles just mix apple cider with mirin in equal parts instead.
Buckwheat Soba Noodles with Sesame
Marinated Mushrooms
7-10 oyster mushrooms
10 shiitake mushrooms
3 TBS sesame oil
4 TBS apple cider vinegar
2 TBS mirin
2 tsp maple syrup
1 tsp minced ginger
1 head broccoli
2 large carrots
1 spring onion
1 TBS white sesame seeds
1 tsp minced garlic
1 TBS yuzu dressing
1 tsp red pepper flakes (chilli)
1 TBS tamari
Soba Sauce
3 serves buckwheat soba
2 TBS tamari
2 TBS mirin
1/2 cup cold water
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1. In a large flat bowl combine all the ingredients for the marinated mushrooms and let sit for 30 mins. If you use dried shiitake, then soak in cold water for a couple of hours beforehand, or hot water for 30 mins first 2. Dice, the spring onion, and cut the broccoli into bite size florets 3. Slice the carrot into thin slices. The easiest way I found to do this is to cut it diagonally, then cut into strips as seen to the left |
4. In a large wok, pour in the marinated sesame oil from the mushrooms, the yuzu, tamari, chilli flakes and minced garlic and heat up. Then add in the sesame seeds, cover for about 10 secs so the seeds will start to brown. Note that as they cook, the seeds will pop so keep the lid nearby
5. Add in the spring onion and broccoli first, as the seeds begin to pop, turn the heat down to med and cover with a lid. This will keep it from being dried out, stir occasionally for 5 mins
6. You can either keep the shiitake mushrooms whole, cut slice in half. I did a mixture of both. Then throw into the wok with the carrots. At this point, turn it on high heat again and stir. After a few mins, turn it back to med and cover for around 10-15 mins, depending if you like your veggies crunchy or soft
7. Every now and then give it a stir through to infuse the flavour. In the end couple of minutes, take the lid off and this will help evaporate the liquid sauce building up. You can start to make the soba during this time
8. For the soba, follow the instructions on the pack. I usually bring a pot of hot water to the boil, then add in roughly 3 servings, or 3/4 of a packet and cover with a lid. When the water comes to a boil, add in some filtered cold water, cover and bring to a boil. Repeat this 3 times, test the noodles to make sure they are to your liking
9. Sieve the noodles and rinse with cold filtered water. The best way to do this is to sieve out the noodles, pour cold water into the pot and put the noodles back in. Stir around and sieve again
10. Mix the noodle sauce into the pot and throw the noodles back in, let sit for a few minutes. The noodles will soak up the flavour so it adds a nice taste instead of just being bland. After this you can sieve the noodles to prepare to serve
11. Serve the noodles into dishes, I find 3 serves to be the best. Then add the veggies onto, mix through and there you have it!
5. Add in the spring onion and broccoli first, as the seeds begin to pop, turn the heat down to med and cover with a lid. This will keep it from being dried out, stir occasionally for 5 mins
6. You can either keep the shiitake mushrooms whole, cut slice in half. I did a mixture of both. Then throw into the wok with the carrots. At this point, turn it on high heat again and stir. After a few mins, turn it back to med and cover for around 10-15 mins, depending if you like your veggies crunchy or soft
7. Every now and then give it a stir through to infuse the flavour. In the end couple of minutes, take the lid off and this will help evaporate the liquid sauce building up. You can start to make the soba during this time
8. For the soba, follow the instructions on the pack. I usually bring a pot of hot water to the boil, then add in roughly 3 servings, or 3/4 of a packet and cover with a lid. When the water comes to a boil, add in some filtered cold water, cover and bring to a boil. Repeat this 3 times, test the noodles to make sure they are to your liking
9. Sieve the noodles and rinse with cold filtered water. The best way to do this is to sieve out the noodles, pour cold water into the pot and put the noodles back in. Stir around and sieve again
10. Mix the noodle sauce into the pot and throw the noodles back in, let sit for a few minutes. The noodles will soak up the flavour so it adds a nice taste instead of just being bland. After this you can sieve the noodles to prepare to serve
11. Serve the noodles into dishes, I find 3 serves to be the best. Then add the veggies onto, mix through and there you have it!
