Recipes · Japanese · Main Courses
Soba (Cold Buckwheat Noodles)
One serving has 322 kcal and 14 g protein, and at least a fifth of a woman's daily need of manganese (68%), thiamin (38%), phosphorus (36%), magnesium (30%), copper (27%) and niacin (27%). Ready in 18 minutes.
- Preparation: 10 min
- Cooking: 8 min
- Makes: 1 serving (173 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free
- Contains: alcohol, celery, fish, gluten, soy, sulphite
Ingredients
- 85 g Soba noodles, dry
- 60 g Fish stock
- 10 g Soy sauce
- 8 g Wine, fortified, sweet
- 8 g Scallions, raw
- 2 g Wasabi paste
Method
- Bring the fish stock (dashi stand-in), soy sauce and mirin (sweet fortified wine stand-in) to a simmer, then remove from the heat and chill the dipping sauce well.
- Bring a large pot of unsalted water to a rolling boil and cook the soba noodles for 4-5 minutes, or as the package directs, until just tender.
- Drain and rinse the noodles thoroughly under cold running water, rubbing gently to wash off surface starch, until fully chilled.
- Drain well and pile the cold noodles onto a plate or into a shallow basket.
- Serve with the chilled dipping sauce, scallion and wasabi alongside for dipping bite by bite.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 322 kcal | 15% |
| Carbohydrates | 66.8 g | |
| Water | 84 mL | |
| Fiber | 0.41 g | 1% |
| Protein | 14.4 g | 30% |
| Tryptophan | 0.18 g | |
| Threonine | 0.46 g | |
| Isoleucine | 0.51 g | |
| Leucine | 0.86 g | |
| Lysine | 0.56 g | |
| Methionine | 0.18 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.56 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.64 g | |
| Histidine | 0.31 g | |
| Fat | 1.3 g | |
| Monounsaturated | 0.32 g | |
| Polyunsaturated | 0.44 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0.06 g | |
| Omega-6 | 0.28 g | |
| Saturated | 0.25 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 58.3 mg | 6% |
| Copper | 0.24 mg | 27% |
| Iron | 2.7 mg | 15% |
| Magnesium | 91.5 mg | 30% |
| Manganese | 1.2 mg | 68% |
| Phosphorus | 255 mg | 36% |
| Potassium | 342 mg | 7% |
| Selenium | 0.6 µg | 1% |
| Sodium | 1,412 mg | |
| Zinc | 1.6 mg | 21% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 0.85 mg | 17% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 60.1 µg | 15% |
| Cobalamin (vitamin B12) | 0.06 µg | 3% |
| Choline | 8.3 mg | 2% |
| Vitamin A | 4.6 µg | 1% |
| Vitamin C | 1.5 mg | 2% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.21 mg | 1% |
| Vitamin K | 16.8 µg | 19% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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