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
Ingredients
Soba Noodle Bowl:
- Some ice
- 4 eggs at room temperature
- 350 g of soba noodles
- 1 tablespoon of rice bran oil
- 2 cloves garlic peeled and sliced
- 350 g of bok choy washed, remove the stems from the leaves, then shred the leaves.
- Salt and pepper for seasoning
- Sesame seeds for garnish
Peanut Sauce:
- 1/4 cup of peanut butter unsweetened
- 3/4 cup of coconut milk
- 3 teaspoons of light soy sauce
- A pinch of sugar (optional)
Instructions
Soba Noodle Bowl:
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Put your ice in a large bowl, then add plenty of water.
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Bring a pot of lightly salted water to a boil, then turn the heat down to a simmer.
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Gently submerge the eggs into water using a large spoon.
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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).
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Bring the water back up to a boil, then add your soba noodles.
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Cook the soba noodles for 3 minutes, stirring occasionally, then strain into a colander.
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Pre-heat a pan or wok over medium heat, then add your oil. Next, add your garlic and fry for about 20-30 seconds.
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Add your bok choy stems, cover with a lid and cook for a couple of minutes or until tender but still crispy.
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Add the shredded leaves and mix through until the leaves wilt. Season with salt and pepper, turn the stove off and set aside.
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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.
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Gently rinse the peeled eggs, cut them in half length ways and then set aside.
Peanut Sauce:
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Put your peanut butter, coconut milk and soy sauce in a pot or pan.
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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.
Assembly:
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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.
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Add some bok choy to each container, then add one egg to each container.
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Spoon your sauce over the noodles in each container and then garnish with sesame seeds.
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Store away in the fridge or the freezer for a later day.
Recipe Notes
- 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.
Looks so yummy! Can’t wait to try it!
Who needs takeout when you can make dinner like this at home. Love noodles. I know this would be a hit with my family for sure.
This looks so good! I don’t think it will last long in my house at all!
This recipe looks fantastic! So many colors, flavors, and textures! I love that this can be meal-prepped so you can have a delicious dish ready all week!
I haven’t had soba noodles in so long! I’m going to have to pick some up this weekend! Yum!
Soba noodles are one of my staples. Love the idea of trying them with the peanut sauce! Thanks for this idea.
Wow! Yum! That peanut butter coconut sauce sounds amazing too. Definitely adding it to my list of meals for the week.
I love how easy the peanut sauce is! The coconut milk adds such a lovely texture and flavor. Thanks for sharing! These noodles will definitely be on my regular rotation.
It’s amazing that you can make the sauce with only 3 ingredients! Everything about it is delicious too. Thanks for such a great recipe!
I love noodles and always look out for new ways to try it out. This looks and sounds so delicious. I will try out this noodles recipe soon. Thanks for sharing. Great pics!
I love a good meal prep opportunity, and even better – someone to tell me how to do it! This will make skipping take out easy!
Peanut sauce and soft boiled egg is a match made in heaven in my book! Can’t wait to try this one for lunch next week!
I always look forward to dinner when it’s noodles on the menu. looks like a great meal
Yum! That sauce though! I’ve never made soba noodles. I’ve always been a bit intimidated by them but you make it seem very accessible!
I would definitely ditch the take away and gorge on these delicious soba noodles. Loving your photography in this post.
I freaking love soba noodles. In salads, soups, stir fries, etc. Dying to try this recipe out for meal prep! I’m always looking for new healthy options.
Wow awesome thank you so much and I really hope you like the recipe.
So happy to hear that!
Thanks so much for commenting Jenna! Definitely worth giving soba noodles a try in my opinion! (:
I couldn’t agree with you more!!
I hope you like the recipe Kylie! Thanks so much for commenting!
Definitely a better alternative to take away in many situations.
Thank you so much I really hope you enjoy the recipe!!
No worries Ana and thank you so much for commenting.
Im so glad I could make you aware of how awesome these noodles are!
That’s awesome Jenna, I am super pumped! I hope you like it!
No worries and thanks for your beautiful comment!
I definitely think you should they are amazing (:
Meal prep is just the best!!
No worries Melissa! I hope you like the recipe!
Hi! Does the dressing keep well? Can I make a larger batch of dressing and keep it in the fridge?
In all honesty, you probably want to find a slightly thinner sauce if you want to keep an extra amount in the fridge. Like a soy glaze or something (:
The sauce brought the noodles, bok choy, and egg to life! Really enjoyed this recipe, thank you!
Wow thank you so much for your comment I really appreciate it. And I am so happy you enjoyed the recipe! Stay safe and continue being amazing! (: