This meal prep recipe will definitely leave you satisfied for the week without a doubt. Soba noodles are a much healthier alternative to ramen noodles, and I have served this soba noodle bowl with an amazing 3 ingredient peanut sauce.
Like I said, soba noodles are a fantastic healthy alternative to ramen and udon, they are great sources of fibre and protein and they contain much less carbs than most other noodles. Soba noodles also contain a lot less calories than noodles made with wheat flour.
So what are soba noodles made out of?
So, the difference between these noodles and most other noodles is that they’re made with buckwheat flour instead of wheat flour.
Buckwheat flour has a much higher protein and fibre content. So it’s often used a healthy, and gluten free alternative to wheat flour.
The buckwheat flour makes the noodles a darker colour, and I have found that with most brands, the texture is slightly different but quite similar overall.
Are soba noodles gluten free?
Not always, if you want gluten free soba noodles, you’ll have to get 100% buckwheat soba noodles.
In fact, most of the soba noodles I see sold in the supermarkets are a mixture of both wheat flour and buckwheat flour. However, that’s just my experience here in Western Australia. It may be different in your local supermarket.
If you can’t find 100% buckwheat soba noodles in the store, they’re very accessible online.
Here is an Amazon link for you lovely people: https://www.amazon.com/Eden-100-Buckwheat-Soba-Pasta/dp/B00101YEBO/ref=sr_1_17?dchild=1&keywords=soba+noodles&qid=1587997065&sr=8-17
How to make 3 ingredient peanut sauce
This peanut sauce tastes awesome and yes, it really does only require 3 ingredients! We got peanut butter (un-sweetened and un-salted), coconut milk and soy sauce for seasoning, that’s it!!
It’s so wonderful because the coconut milk and the peanut butter already have enough richness and the texture to make a good sauce, so all you have to do is heat the ingredients up together in a pot or pan.
At first, the 2 ingredients don’t look like they will bind, but as you stir and heat up the ingredients, they will mix eventually.
I also sprinkled in some brown sugar as a bonus ingredient, but I made that optional in the recipe. I just like that little bit of added sweetness.
How to cook soba noodles
So, first you bring your salted water to a boil, but keep in mind that the water only needs to be lightly salted. I would recommend just adding a small pinch.
Once the water is boiling, you add the noodles.
The noodles will only need about 3 minutes of cooking. Once they’re done you simple strain them in a colander or sieve.
And if you notice that they’re stuck together as you’re trying to serve them, just rinse them under some running water to loosen them up again.
And that is how you make a soba noodle bowl as a meal prep dish folks! If you want to subscribe to stay updated for new recipes, feel free to do so. And check out My Instagram Page if you’re into food photography.
And if you’d like to make this recipe with ramen eggs instead of regular boiled eggs, then check out my soy Marinated Ramen Eggs recipe.
Soba Noodle Bowl Meal Prep with Peanut Sauce
Soba Noodle Bowl:
Soba Noodle Bowl:
Put your ice in a large bowl, then add plenty of water.
Bring a pot of lightly salted water to a boil, then turn the heat down to a simmer.
Gently submerge the eggs into water using a large spoon.
Cook the eggs in the simmering water for about 6½ minutes, then carefully transfer the eggs to the ice water (do not discard the simmering salted water).
Bring the water back up to a boil, then add your soba noodles.
Cook the soba noodles for 3 minutes, stirring occasionally, then strain into a colander.
Pre-heat a pan or wok over medium heat, then add your oil. Next, add your garlic and fry for about 20-30 seconds.
Add your bok choy stems, cover with a lid and cook for a couple of minutes or until tender but still crispy.
Add the shredded leaves and mix through until the leaves wilt. Season with salt and pepper, turn the stove off and set aside.
Gently crack the shell of your boiled eggs all over, then carefully peel them. And as you peel the egg, try to peel back the thin white skin layer along with the shell.
Gently rinse the peeled eggs, cut them in half length ways and then set aside.
Put your peanut butter, coconut milk and soy sauce in a pot or pan.
Start heating up over medium heat. Stir until all of the ingredients are well combines. Add a pinch of brown sugar if you want some added sweetness.
If your noodles are stuck together, give them a quick rinse under some running water, then add them potion out evenly in each container or bowl.
Add some bok choy to each container, then add one egg to each container.
Spoon your sauce over the noodles in each container and then garnish with sesame seeds.
Store away in the fridge or the freezer for a later day.
- Soba noodles may do a good job at managing diabetes, more information in this article: https://www.webmd.com/diabetes/news/20031121/buckwheat-may-help-manage-diabetes
- This peanut sauce works well with any other type of noodle. Raman, rice noodles, udon noodles you name it.
- If you want gluten free soba noodles, make sure you get 100% buckwheat soba noodles.
- The penut butter and coconut milk may not mix together very well at first. Just keep mixing and the 2 ingredients will combine.
- If you want, you can add a pinch of brown sugar to the sauce for some added sweetness.
- The boiling water only needs to be lightly seasoned.
- If the soba noodles stick together by the time you're ready to serve them, rinse the under some running water to seperate and loosen them up.