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Balanced Soba Noodle Bowl {gluten & dairy-free}

05 October

SobaBowl text

As all of our clients and class participants know, we talk a lot about balance at GRUB. Rye and I have found that by finding your own personal balance of healthy fat, protein and carbohydrates in your meals and snacks, you will find yourself in a place of sustainable {no more crash diets!} and satiating Real Food eating.

But as important as macronutrient balancing is, so is balancing flavors and textures for a delicious meal. This isn’t a 1970s macrobiotic commune –

As far as we’re concerned, healthy eating is delicious.

Nothing meets the Nutrition + Joy of Deliciousness criteria better than a Meal in a Bowl {plus they’re fast & easy!}. Rye is the queen of the Skillet Bowl –> check it out here <– but I’ve got a few bowl tricks up my sleeve as well, and here’s the latest: a virtually no-cook Bowl of Balanced Deliciousness {you’ve just got to boil noodles for a few minutes, does that count as cooking?}.

The base is Soba noodles, a thin Japanese noodle made of buckwheat flour which means they offer complete protein as well as carbohydrate, and being made of buckwheat means they’re also gluten-free {well, most are, check the ingredients list as some brands will use a mixture of buckwheat and whole wheat flours}.

These powerful noodles have an earthy flavor, and I top them with a creamy, salty sesame seed-based sauce {which gives the Bowl more protein, as well as healthy fat}. On top of this: vinegar-soaked veggies for tang, minerals and vitamins, and then shredded beets for extra nutrients, crunch and sweetness to ground the palate.

Make substitutions as your body needs, and enjoy your sense of Balance!


Balanced Soba Noodle BowlSoba Bowl


Soba noodles, boiled, drained & set aside {check the ingredients list if you’re gluten-free to make sure they’re made with only buckwheat flour}

½ a beet, shredded

1 can full-fat coconut milk
1/3 cup tahini {or peanut butter}
1 Tb tamari
juice of ½ a lime
1” knob of ginger {whole if you’ve got a strong blender, grated if not}
1 tsp curry paste {powder will work too}
1 clove of garlic {whole if you’ve got a strong blender, grated if not}
½ – 1 tsp sea salt, more or less to taste
optional: water for consistency {add some in Tbs until it’s as thin as you’d like it to be}

Vinegar Veggies
1 zucchini, chopped thinly
1 small green bell pepper, chopped into long slivers
2/3 cup rice vinegar
1/3 cup white vinegar
½ tsp sea salt
1 Tb fresh tarragon or basil, chopped


  1. For the vinegar veggies: Place chopped veggies in a small bowl. In another bowl whisk together the vinegars, sea salt and fresh herb. Pour vinegar mixture over veggies, and put in the refrigerator until you’re ready to eat {20 – 30 minutes is a good minimum time}.
  2. For the sauce: Combine all sauce ingredients in a blender, and blend until smooth and creamy. Set aside.
  3. Put it all together: Place cooked noodles in a bowl, top with a big dollop of sauce. Add a spoonful of vinegar veggies, and garnish with a generous amount of shredded beets.

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Liz Flint-Somerville, Nutritional Consultant

Liz was a partner in Grub for 3 amazing years and helped author many of our most beloved recipes and posts. She is now dedicating her time to caring for her family, writing poetry, and continuing to cook delicious Real Foods.

4 Responses to “Balanced Soba Noodle Bowl {gluten & dairy-free}”

  1. Elaine Logothetis jack October 6, 2015 at 6:04 pm #

    Where do you get Gf soba in ILM?? I find it hard to locate.
    Thanks for the recipe.

    • Liz Flint-Somerville, Nutritional Consultant October 7, 2015 at 4:54 pm #

      It’s a good question, Elaine. Eden brand has pure buckwheat flour soba noodles. If you can’t find them at Tidal Creek Co-Op or Whole Foods, I’d just order them online.

  2. Donna Chi October 6, 2015 at 7:38 pm #

    How many servings does this recipe make?

    • Liz Flint-Somerville, Nutritional Consultant October 7, 2015 at 4:56 pm #

      These amounts made enough for 3 hungry Flint-Somervilles plus left-overs, Donna. 🙂

      The sauce makes almost 2 cups, and I use extra for a dipping sauce, or to cover baked sweet potatoes, or I add a few Tablespoons of olive oil and use it as a thick salad dressing.

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