Gluten Free Buckwheat Soba

Gluten Free Buckwheat Soba

Soba noodles are a native Japanese food favorite that are traditionally made from a mixture of both buckwheat and wheat flour. These noodles can be found in a variety of dishes, both hot and cold, and are a popular menu item among fast food style restaurants, as well as more expensive eateries across Japan. While traditional soba noodles are not gluten free, there are brands, such as Eden Organic, who make 100% buckwheat soba noodles for those with gluten allergies.

Gluten Free Buckwheat Soba

Despite the misleading name, buckwheat is not wheat, and has absolutely no relation to wheat. Buckwheat is actually a fruit seed related to rhubarb, making it a suitable substitute for those with grain sensitivities. Aside from the fact that it is gluten free, buckwheat also provides a whole host of health benefits in comparison to wheat flour, making it a better, easier to digest option for anyone struggling with digestive issues in general.

Gluten Free Buckwheat Soba

This particular soba noodle recipe is also friendly for those on an anti-candida type diet, as it does not contain any ingredients thought to fuel candida overgrowth. If you are unsure of what candida is, candida is a yeast or fungus that resides in small amounts in our bodies, and when in proper balance, it helps aid in our digestion. Sounds okay, right? Well, when the candida in our body get’s out of whack, thanks to antibiotics, birth control pills, stress, etc., it begins to outnumber the friendly bacteria in our body that keeps it in check, and becomes known as candida overgrowth. Candida overgrowth can cause a whole list of symptoms in individuals, and according to MindBodyGreen, the most common symptoms are:

  1. Skin and nail fungal infections (such as athlete’s foot or toenail fungus) 
  2. Feeling tired and worn down or suffering from chronic fatigue or fibromyalgia
  3. Digestive issues such as bloating, constipation, or diarrhea
  4. Autoimmune disease such as Hashimoto’s thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis
  5. Difficulty concentrating, poor memory, lack of focus, ADD, ADHD and brain fog
  6. Skin issues such as eczema, psoriasis, hives, and rashes
  7. Irritability, mood swings, anxiety, or depression
  8. Vaginal infections , urinary tract infections, rectal itching or vaginal itching
  9. Severe seasonal allergies or itchy ears
  10. Strong sugar and refined carbohydrate cravings

Anti-candida diets are something I hadn’t really delved into before this post, but after getting off a long-term course of antibiotics I unfortunately had to be on, I found my body to be all out of whack from its’ normally balanced state. I have been experiencing some unexplained symptoms, mainly digestive issues, skin issues, headaches and strong carb cravings, but I haven’t changed anything in my diet or daily routine to credit these issues to, outside of stopping the antibiotics. Having had a blood panel done two months prior, I knew nothing was severely wrong with me, but considering antibiotics kill all bacteria, both good and bad, I had a feeling that candida overgrowth could be to blame. This is a fairly new plan to me, but thankfully much of my diet already fits into the guidelines of an anti-candida diet, other than a few small things here and there that I will temporarily be cutting out. I don’t plan to do this diet long-term, but I do plan to be consistent with it until I can determine whether it makes a difference or not in my symptoms. Due to this, I will be adding in a ‘candida friendly’ category to the blog under my special diets link for others in the same boat. I will go into further detail on this in the near future, but in the mean time, enjoy this delicious gluten free and candida friendly buckwheat soba dish!


Eden Organic 100% Buckwheat Soba noodles are made on equipment that also handles wheat containing products, and therefore are not suitable for those with celiac disease.

5.0 from 2 reviews

Gluten Free Buckwheat Soba
Recipe type: Pasta
Cuisine: Japanese
Prep time: 
Cook time: 
Total time: 

Serves: 2

Gluten free and candida diet friendly 100% buckwheat soba noodles
  • 1 (8 oz) package Eden Selected 100% Buckwheat Soba (make sure to carefully check that the noodles are made from 100% pure buckwheat to keep it gluten free)
  • 1 cup thinly sliced green onions
  • 1 tsp. sesame oil
  • 1 tsp. raw sesame seeds for topping (optional)
  • ***Sauce:***
  • 2 Tbsp. organic tahini
  • 1.5 + 1 Tbsp. Bragg’s liquid aminos
  • 2 Tbsp. fresh lemon juice
  • 1 large clove garlic; minced
  • 2 Tbsp. olive oil
  • ½ tsp. red pepper flakes + additional for topping
  • 1 tsp. fresh minced ginger (optional)
  • ¼ cup fresh chopped cilantro (optional)

  1. In a medium pot, cook buckwheat soba according to package directions. You want noodles to be al dente, so make sure not to overcook as noodles will become mushy.
  2. While noodles are cooking, prepare your sauce in a small dish. Sauce should be thin enough to easily be mixed into noodles. If it is too thick, add a little more lemon juice.
  3. When noodles are finished, put them into a colander and rinse them with cold water until the are no longer warm. This will keep your noodles from overcooking. Shake to remove excess water.
  4. In the same pot you used to boil the noodles, warm 1 tsp. of sesame oil. Add soba noodles and green onions into the pan to quickly pan fry, mixing consistently to evenly coat. This should take about 45 seconds.
  5. When finished, remove from heat and add in 1 Tbsp. of Bragg’s liquid aminos. Stir to thoroughly coat.
  6. Pour your prepared sauce over the noodles and stir to thoroughly mix.
  7. Top with additional red pepper flakes, green onions, cilantro or sesame seeds.
  8. Serve and Enjoy.

Store noodles in the fridge in an sealed container. Serve leftover noodles cold.


6 comments on Gluten Free Buckwheat Soba

  1. Maggie
    February 10, 2014 at 7:59 am (4 years ago)

    This recipe looks delicious and creative! I like soba but always cook the traditional style. Never think I can make a great pasta from it. Can’t wait to try out this one. :)

    • Danielle
      February 10, 2014 at 8:20 am (4 years ago)

      Thanks Maggie! Buckwheat soba noodles are awesome in place of pasta! Let me know what you think when you get a chance to try it out :)

  2. Ellin
    April 20, 2014 at 9:58 am (4 years ago)

    Hi. I have Celiac Disease and must eat a gluten-free diet. Please note that for people with Celiac (not an allergy, but an immune system response to gluten), eating foods that have been processed on equipment with wheat or other gluten products poses serious health risks.

    Eden is a great company, but their 100% buckwheat (soba) noodles ARE processed on equipment that is used with wheat-containing foods. This is ***not*** the same thing as being gluten free.

    It is necessary to note both ingredients and processing practices when addressing the safety of food products for people with Celiac. I’d encourage you to update and correct your article above so as not to put readers with Celiac at risk.

    • Danielle
      April 20, 2014 at 10:04 am (4 years ago)

      Hi Ellin,

      Thank you for pointing this out to me. I just updated this recipe with a disclaimer for those with Celiac, so again, thank you for being observant.

  3. Adriana
    August 20, 2014 at 10:30 am (3 years ago)

    I recently bought soba noodles at my local grocery store. I’ve never tried them before but I am super exited to try your recipe! This not only looks healthy but also delicious :)

    • Danielle
      August 22, 2014 at 12:20 pm (3 years ago)

      Thanks, Adriana! Let me know how it turns out!


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