This recipe can be added to your 20 minutes or less healthy-recipe-repertoire. You’ll love it because it is gluten-free, dairy-free and full of flavor.  Soba noodles are a nutritious alternative to normal wheat pasta that pack in loads of nutrients.

For 2


  • 120-140g Soba noodles
  • 2 medium Carrots in Julienned
  • ½ yellow or red Pepper finely chopped
  • 4 large handfuls of Spinach
  • 1 small Shallot finely chopped
  • A few branches of Cilantro (optional)


  • 2 tbsp. Natural peanut butter
  • 2 tbsp. Rice vinegar
  • 1 tbsp. Soya sauce
  • 2 tsp. Cane sugar (optional)
  • 4 tbsp. Carrot juice
  • 1 tbsp. finely grated Ginger


  1. Steam spinach or defrost frozen spinach.
  2. Cut carrots, shallot, cilantro and pepper.
  3. Mix all sauce ingredients in a small container
  4. Add noodles to boiling water and cook until al dante
  5. Drain pasta and mix pasta, vegetables and sauce


  • Variants: for a bit more protein in your meal, add tofu, an egg or chick peas.
  • You can buy soba noodles in most health food stores or in Japanese or Asian grocery stores

Food as Medicine: Buckwheat

Soba noodles are made from buckwheat, a nutritious grain that packs in loads of minerals such as magnesium, phosphorous, iron, zinc and selenium.  It is partially thanks to its richness flavonoids, particularly rutin, that we can appreciate it for its circulatory and cardiovascular health properties.  I especially recommend it to clients who:

  • Celiac or gluten intolerant
  • Anemic
  • Pregnant and breastfeeding
  • Lack of energy
  • Stress
  • High cholesterol
  • High blood pressure

There are plenty of different ways to eat buckwheat; try making crepes with its flour or cooking the grain as you would rice and serving it with vegetables.



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