Makes 3 servings
Buckwheat flour is gluten-free, making it a good choice for anyone with gluten sensitivity or celiac disease. Buckwheat is not a cereal grain, but is actually a fruit seed related to rhubarb and sorrel. It’s packed with nutrients and has a nice nutty flavor. Buckwheat also has a low glycemic index. Buckwheat-containing diets have been linked to a lower risk of developing high blood pressure and this is due in part to their rich supply of flavonoids, particularly the rutin that includes the catechins from green tea and the polyphenols from red wine, which do not it is found in other grains. or beans, but it is contained in large quantity in buckwheat.
The key to its powerful cancer-fighting potential is precisely its integrity from buckwheat, as supplements that only contain rutin are not as effective. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. Buckwheat also contains nearly 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improves blood flow and nutrient supply while lowering blood pressure; the perfect combination for a healthy cardiovascular system. Buckwheat is also rich in insoluble fiber (4.5 grams / cup) which can help women avoid gallstones. Researchers believe that insoluble fiber not only accelerates the passage of food through the intestines, but also reduces the secretion of bile acids (as excessive amounts contribute to the formation of gallstones), increases insulin sensitivity and reduces blood fats.
Soba noodles are native Japanese noodles made from buckwheat flour. Like pasta, soba noodles are available in dry form in supermarkets, but they taste best freshly made by hand with buckwheat flour and water. Traditional Tokyo-style soba noodles have a ratio of 8 parts buckwheat to 2 parts wheat flour. The recipe below tells you how to make the noodles, but you can buy the dry form at the grocery store as long as you make sure it is buckwheat noodles with no additional preservatives. Noodles are easy to make once you’ve made them a couple of times. If you have kids ages 4 and up, this is a great weekend chore to do with them. Once made, these noodles can be kept in the fridge for a couple of days, provided that during the making process they are generously sprinkled with buckwheat flour to prevent sticking and stored in an airtight container.
So go ahead and take a trip to Japan!
Ingredients to make homemade noodles:
230 grams / 8 oz. buckwheat flour
60 grams / 2 oz. whole wheat flour
1/2 teaspoon unrefined salt
6 fluid oz of water
Ingredients for the finished dish:
Homemade chicken, fish, or prawn broth or chunks of chicken, fish, or prawns
1 tablespoon. Sesame oil
1 tablespoon Japanese soy sauce
Unrefined salt to taste
Shredded lettuce, prepare only when dish is almost ready to serve to preserve vitamin C content
Method:
Sift the flours and salt into a mixing bowl. Run your hands over the surface to break it up, then gradually add the water to the right consistency. Create a paste with your fingers as you form a sticky ball incorporating all the flour. Unlike wheat, buckwheat absorbs water easily. The goal of this step is to do a complete mix in just 10 seconds (or as fast as possible!). Work the flour into a ball. Divide into 3 equal portions (one for each portion). Work one serving at a time. Cover the other two portions with a slightly damp cloth or wrap them in cling film to prevent them from drying out.
Sprinkle with a very generous amount of finely ground buckwheat flour and flatten the dough with a rolling pin until it is approximately 1.5 to 2 mm thick. Sprinkle with more finely ground buckwheat flour to prevent sticking and pop into a pasta maker for the ribbon / spaghetti noodles. The pasta machine setting should be number 1 (thickest) for the thickness of the dough; It is not necessary to pass the dough several times through the machine, just once to obtain an even thickness.
If you don’t have a pasta maker, don’t divide the dough, but you’ll need to work the dough to stretch it out as much as possible. Then roll out to the required thickness as above, sprinkle generously with fine buckwheat flour, fold the dough a couple of times, and then cut the noodles with a sharp knife to about 1.3mm wide. This is more tedious, so investing in a pasta maker is preferable.
It is very important to boil a large amount of water per serving. The boiling time depends on the thickness of the noodles. To cook normal thick soba, you will need about a minute and a half. And if the soba is thicker, it will need to cook longer. Make sure the noodles are fully cooked, not al dente like Italian pasta. If the noodles are not boiled long enough, they will be too difficult to eat. Don’t worry if the noodles have started to stick before cooking. Place the noodles in the water without separating them; they will be released into the water. Take out the cooked noodles with a strainer and place the noodles briefly in a bowl of cold water to stop the cooking process.
Drain the noodles well and return them to a pot with a little homemade chicken, fish or shrimp broth. These noodles can be served with chicken, fish or prawns. In this case, boil the chicken or fish in a small amount of water (do not overcook, the meat will get too tough), add the drained noodles. Add a little sesame oil, Japanese soy sauce, and unrefined salt (if necessary). Remove from skillet and add some shredded lettuce and red chilli slices if desired. Serve hot.
These noodles can also be served with any other sauce dish, for example fish curry. Incredibly delicious!