Winter-Warming Vegan Soba Noodle Soup

February 14, 2014

A version of this post has appeared on

2014-Food-for-Blog2114Soba noodles are a traditional Japanese noodle with an interesting history.  The area of Edo (now modern Tokyo) during the Tokugawa period of 1603-1867 was inhabited by the wealthy class who preferred to eat white rice over less refined whole grain rice.  The result was an increase in the disease beri beri caused by a deficiency of thiamine in the diet.  It was discovered that eating noodles made from buckwheat (soba), a rich source of thiamine, could prevent the disease.

The relationship between good health and whole grains was spoken of in terms of specific nutrient content hundreds of years ago.  Yet in modern America it is considered challenging to get even half of our grains in their most whole, unprocessed form (“make half of your grains whole grains” is the current USDA nutritional guideline).

In addition to being a whole and healthy food, soba noodles have a wonderful flavor and texture.  They are thin and springy.  Buckwheat is also gluten-free, since it is actually not related to wheat at all. I recommend visiting your local Asian grocery to get the soba noodles, dried shiitake mushrooms, miso, and kombu.  You will certainly pay a premium in a regular chain grocery store for these items!  You can save money and support your local Asian grocery if there is one nearby.  (Be sure to check labels for MSG, added sweeteners, etc).

Vegan Soba Noodle Soup

Note: It is important not to boil the miso to keep the cultures alive in the fermented bean paste.  Also, the kombu may be removed before serving and discarded or eaten.

Winter Warming Vegan Soba Noodle SoupIngredients:

4 Small bunches dry soba noodles

3 Carrots, peeled and chopped

1 Large bunch spring onions, chopped (roots and all).  Set green parts aside from white parts & roots

3 Dried shiitake mushrooms

(1) 2×2 inch piece of dry dashi kombu seaweed (optional)

2 Teaspoons mellow white miso (fresh, not powdered)

1 Teaspoon nama shoyu (aged unpasteurized soy sauce) or soy sauce

1 Teaspoon crushed red pepper

Half of a sheet of toasted nori, torn into small pieces for sprinkling

Soak the shiitake mushrooms in warm water for 10 minutes or so while you prep the other ingredients.  Then rinse the mushrooms, remove the stems, and slice thinly.

Bring a large pot of water to a boil.  Add the soba noodles and return to a boil.  Cook 5 minutes, drain and return noodles to the warm pot.  Cover to keep noodles from drying out.

In another large pot on medium high heat cook the carrots and white parts & roots of spring onions in 1 cup of water.  Stir occasionally and cook for 5 minutes, until carrots are softened.  Add the kombu, shiitake mushrooms, and 5 cups of water.  Bring to a boil for 5 minutes more.  Add a little of the broth to a small bowl with the fresh miso and mix until the miso paste is dissolved.

Remove the broth from heat and add the dissolved miso, green parts of spring onions, and the soba noodles (option: keep the noodles separate until served in a large bowl).  To serve, ladle some soba noodles, broth, and veggies into a bowl, add a few dashes of the nama shoyu and sprinkle with some crushed red pepper and nori.

Winter Warming Vegan Soba Noodle Soup

More from Chelsea: Collard Green Wraps with Hummus and Apple

Vegan Freezer Food: Penne Alfredo with Peas Casserole

Broccoli Stuffed Twice Baked Potatoes


Photo: Chelsea Ihnacik/ Whole New World

Chelsea Ihnacik is a full time mom and author of the blog "Whole New World: A New Mom's Adventure with a Whole Foods Plant-Based Diet." Chelsea is a passionate advocate of eating plants for health. She leads plant-based nutrition workshops for adults and children near Washington, D.C. Her favorite veggie is kale!


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