Gluten free buckwheat soba made without wheat flour are hard to come by. I know this because I’ve been off-handedly searching for it for years. My local Whole Foods sometimes carries it, but it’s expensive. I’m talking like $10 for 1 package (of dried noodles!), which is hard for me to justify. A while back, I tried to make my own soba using only buckwheat flour and water, but as this article on the Kitchn noted, it is difficult to do without the presence of wheat flour. It worked ok, but the noodles began to dry out as soon as I rolled them and didn’t hold together very well once boiled.
Recently, I came across a gluten free buckwheat soba recipe that I hadn’t seen before on Fork and Beans. Rather than support the buckwheat flour with wheat flour, Cara uses arrowroot powder and psyllium husk powder. The recipe worked perfectly; the noodles were easy to roll out without sticking or drying and held together when cooked.
This hearty gluten free buckwheat soba is a nice contrast to the creamy lemony sauce in this springtime dish. Coconut cream is a perfect substitute to heavy cream and gives the dish a subtly sweet flavor. The peas and spinach are my favorite springtime vegetables, but really any vegetables would work here. Just don’t skip the sunflower seed “parm,” which gives the dish a layer of salty, crunchy texture.
WHY IT’S HEALTHY// Gluten free buckwheat soba with creamy peas, spinach and sunflower see parm is a vegan, gluten free and dairy free entree. Buckwheat is not actually a grain, but a pseudo-grain and contains more protein and fiber than many types of flour. Coconut milk is high in medium chain saturated fatty acids (MCFAs), particularly one called lauric acid, which is anti-viral and antibacterial. Unlike other saturated fats, MCFAs are metabolized quickly in the liver and used as energy rather than simply stored as fat. Spinach is full of vitamins, antioxidants and minerals. It’s a great source of vitamins A, B2, C and K in addition to magnesium, folate, iron, calcium and potassium. //
- 1 cup buckwheat flour
- ½ cup arrowroot powder
- 1 tablespoon psyllium husk powder
- 1 tablespoon olive oil
- You can also buy 100% buckwheat soba or use any other noodle of your choice.
- ½ cup roasted unsalted sunflower seeds
- 1 heaping tablespoons of nutritional yeast
- 2 tablespoons raw sesame seeds
- salt and pepper to taste
- 1 cup fresh or frozen peas
- 1⅓ cups coconut milk cream (see notes)
- ¼ teaspoon ground nutmeg
- 1 teaspoon garlic powder
- 1 tablespoon fresh lemon juice
- 4 oz baby spinach
- salt and pepper
- 2 teaspoons fresh lemon zest
- Make your buckwheat soba, if using homemade. The instructions can be found at Fork and Beans.
- Bring a large pot of generously salted water to a summer over medium-high heat. Cook the buckwheat noodles, about 2 minutes, and drain immediately.
- In a large cast iron skillet, bring the coconut milk cream to a simmer over medium high heat.
- Add the nutmeg, garlic powder, peas and lemon juice to the cream and stir. Next, add the spinach and stir so that the cream begins to coat. Once the spinach begins to wilt, add lemon zest and season with salt and pepper.
- Remove from heat and carefully add the drained buckwheat noodles, stirring to fully incorporate. Top with ½ cup of sunflower seed "parm" and gently stir to combine.
Adapted from Saveur.