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This is a gluten free Japanese soba noodle recipe with vibrant spring vegetables and a tasty sesame soba noodle sauce. You can choose other seasonal vegetables any time of the year. It’s a nutritious vegan recipe you can enjoy for lunch or dinner.

I love noodles but since I am gluten free I have to be more creative with the options. There are many gluten free noodles available but many of them contain high glycemic ingredients. Soba noodles are one of the most nutritious options available.

In this recipe I use 100% soba noodles which have a delicious nutty taste and are gluten free.

Since it’s spring I use asparagus, carrots and peas but feel free to make it with other seasonal vegetables any time of the year. It would be good with zucchini, red peppers, mushrooms or napa cabbage.

Use thin asparagus and cut the carrots into strips so it’s easy to get noodles and vegetables in every bite. If using other vegetables, cut them thin.

The vegetables are quickly sautéed with ginger, garlic and scallions, then mixed with a simple soba sauce that highlights the earthy taste of the buckwheat noodles and complements the vegetables.

What are Soba Noodles?

Soba is a variety of Japanese noodles made from buckwheat flour whose origins date back to the Middle Ages. Soba is the Japanese name for buckwheat. It’s a nutritious, grain-like seed that’s gluten-free and despite the name, is not wheat. The buckwheat is ground into flour to make buckwheat noodles.

Soba noodles have a wonderful nutty flavor and a lot going for it nutritionally They are high in protein with a very low glycemic index and incredible anti-inflammatory and immune rejuvenating phytochemicals. They have other medicinal qualities that have been shown to help regulate blood sugar and improve heart health. Buckwheat flour has four times more fiber than regular flour.

Authentic soba noodles require only two essential ingredients – buckwheat flour and water. Many soba noodles in your store are mixed with wheat. Be sure to check for 100% soba noodles. They are a delicious satisfying, gluten free noodle. I like this brand, it cooks up easily and tastes great!

How to Cook Buckwheat Soba Noodles

Buckwheat soba noodles are much more fragile than, those made with wheat. They cook faster and are more delicate. The best part is they are 100% gluten free.

The main rule is don’t overcook them! They only need 3 1/2 minutes.

They also tend to clump together so you need to give them a lot of room to wiggle around as they cook. Bring a big pot of water (6 quarts) to boil for 6-8 ounces of soba noodles.

Place them in the boiling water and use tongs to stir frequently. The stirring helps prevent clumping.

After 3 1/2 minutes drain them and immediately put them into a bowl of cold water. This is an important step. You have to cool them down as soon as possible. Since the cold water will get warm, drain them again and put into a fresh bowl of cold water. The cool water stops the cooking and gives them room to stay separate.

You can keep them in the cold water for a little bit while you cook the vegetables.

Easy Soba Noodle Sauce

The sauce for these noodles is very simple and incredibly flavorful. It’s made with white miso, gluten free tamari, rice vinegar, toasted sesame oil and maple syrup.

Mix the miso and tamari together to get a smooth paste. Add the rest of the ingredients and set aside while you cook the noodles and vegetables. The sauce is added at the end with the noodles.

Serving Suggestions

Serve the noodles topped with green scallions, fresh cilantro, sesame seed and a squeeze of lime juice.

For a spicy taste sprinkle with red pepper flakes.

If you’re looking for additional protein add crispy tofu.

It’s also good with shredded cooked chicken. I use left overs from a roast chicken.

Also hard-boiled or fried egg or shrimp would be good.

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If you like this recipe, try these other wonderful gluten free noodle dishes:

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Stir Fried Soba Noodles with Vegetables

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5 from 1 review

  • Author: Ingrid DeHart
  • Total Time: 30 minutes
  • Yield: 4 servings 1x


A delicious stir fry of gluten free soba noodles with vegetables and a light, tasty sesame sauce.


  • 8 ounces soba noodles 
  • 1 pound thin asparagus
  • 2 cups julienned carrots (using a julienne peeler)
  • 1 cup frozen peas, rinsed in hot water
  • 1 large clove garlic, minced or grated
  • 1 teaspoon grated ginger
  • 2 scallions green and white part separated
  • ½ cup chopped fresh cilantro (about a handful)
  • 1 Tablespoon avocado oil
  • A squeeze of lime juice
  • 12 Tablespoons toasted sesame seeds for garnish (optional)

Soba Noodle Sauce


Prepare the sauce:

  1. Place miso into a small bowl. Add tamari and mix until you get a smooth paste. Add the rest of the ingredients and stir. Set aside.

Prepare the vegetables while heating a large pot of water to boil: (4-6 quarts)

  1. Cut asparagus into 2 ½” pieces.
  2. Julienne the carrots with a julienne peeler, or slice them into thin ribbons with a vegetable peeler.
  3. Rinse the peas in hot water and drain (tap water is fine).
  4. Mince the garlic, grate the ginger.
  5. Slice the scallions and chop the cilantro.

Cook the Noodles

  1. Once your water is boiling rapidly, add soba and use tongs to spread out. Cook for 3 ½ minutes. Keep stirring with the tongs.
  2. Immediately drain soba and transfer to a bowl with cold water to stop the cooking.
  3. Drain again and put in bowl of fresh cold water while cooking the vegetables.

Stir fry the Vegetables.

  1. Heat oil over medium-high heat in a wok or large saute pan.  Once the oil is very hot, almost smoking, add the asparagus and a sprinkle of salt and stir fry 2-3 minutes while stirring.
  2. Add garlic, ginger and white parts of the scallions. Stir fry for 30 seconds
  3. Add carrot and stir fry for 1-2 minutes until vegetables are just tender but still crisp.
  4. Drain the noodles. Add the sauce and noodles to the vegetables. Toss together 1-2 minutes letting it thoroughly heat through.
  5. Sprinkle with sliced green scallions and cilantro.
  6. Serve with a squeeze of lime and toasted sesame seed (optional).
  • Prep Time: 25 minutes
  • Cook Time: 5 minutes
  • Category: Vegetable, Main Dish, Noodles
  • Method: Saute
  • Cuisine: Vegan, Gluten-Free, Dairy Free


  • Margie says:

    Made this tonight. It took a much longer time than suggested, probably more than double prep time and some of that was with a second pair of hands. That said, it was worth the effort. I substituted broccoli rabe for the asparagus and forgot to add the sesame seeds and lime but it was still yummy and I will make it again.

    • Ingrid says:

      Hi Margie, Thanks for your comments. I’m glad you like the recipe. Sorry it took so long, that happens sometimes when we make something new. If you make it a few times it will be faster and easier. I find after 3x making a recipe it’s amazing how much easier it is and it even comes out better each time. Happy Cooking!

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