As I often visit various clinics for my work, I have the opportunity to enjoy lunch alone in many towns. I always try to choose meals that are not only easy to eat but also nutritious and good for health. Among the many options, I frequently find myself opting for “Soba” (buckwheat noodles). The reason is simple: soba is not only delicious, but it’s also extremely healthy.
What is Soba?
Soba is a traditional Japanese noodle dish, primarily made from buckwheat flour. These noodles are thin and have a characteristic brownish color. Buckwheat is a type of grain, ground to make soba flour. Soba can be served cold or hot, dipped in tsuyu (a sauce made from broth and soy sauce). Cold zaru soba is popular in summer, while hot kake soba is preferred in winter. Soba offers a rich flavor, firm texture, and pleasant throat feel. It is beloved worldwide as part of Japanese cuisine.
Nutritional Benefits of Soba
Soba is rich in various nutrients, making it exceptionally good for health.
Protein: Soba contains high-quality plant-based protein.
Dietary Fiber: It’s high in dietary fiber, which aids in digestion and improves gut health.
Minerals: Soba is rich in minerals like potassium, magnesium, phosphorus, iron, and copper, essential for various bodily functions.
Vitamin B Group: Rich in vitamins B1 and B2, soba contributes to energy production and maintains the health of the nervous system, skin, and mucous membranes.
Rutin: A unique flavonoid in soba, rutin strengthens blood vessels and can reduce the risk of heart diseases and hypertension.
Nutritional Boost from Soba-Yu
Soba-yu, the water soba is boiled in, is a white, thick liquid. It can be drunk as is or mixed with leftover tsuyu for a more flavorful experience. Soba-yu is nutritious and beneficial for health as it contains the nutrients mentioned above, which leach out during boiling. Eating soba and then drinking soba-yu ensures you fully absorb the nutrients of the soba.
Enhancing Flavor and Nutrition with Ground Sesame Seeds
Adding ground sesame seeds to soba is also a part of soba culture. Ground sesame seeds are roasted sesame seeds ground until the grains are crushed. They not only enrich the dish with their aroma but also are highly nutritious and beneficial for health. The main nutritional benefits include:
Healthy Fats: Ground sesame seeds are rich in healthy monounsaturated and polyunsaturated fatty acids, reducing the risk of heart disease.
Protein: A good source of plant-based protein, aiding in muscle building and repair.
Dietary Fiber: Helps in digestion and improves gut health.
Vitamins and Minerals: Rich in vitamins B1, B2, E, and minerals such as iron, calcium, magnesium, and zinc, they strengthen the immune system and maintain bone and dental health.
Antioxidants: Abundant in antioxidants like sesamin and sesamolin, they prevent cellular oxidation, reduce inflammation, and help in anti-aging.
Lignans: Containing sesamin, they are known to help in balancing hormones.
Finding a Good Soba Restaurant
Having understood that eating soba is a deep and healthy culinary experience, it is essential to find a good soba restaurant. There are many soba restaurants in Japan. To make a good choice among them, here’s what makes a soba restaurant recommendable:
Quality of Soba: Ideally, the restaurant should use fresh, high-quality buckwheat flour and offer noodles made the same day. Good soba has a distinct aroma and firm texture.
Quality of Tsuyu: The tsuyu is a critical element that complements the flavor of soba. Tsuyu made from high-quality broth has a rich flavor and appropriate saltiness.
Ambiance: A clean and calm atmosphere is important for enjoying soba. Restaurants with traditional Japanese decor or subdued lighting enrich the soba dining experience.
Among these, the quality of soba is particularly crucial. It takes experience and skill to make quality soba. There are quite a few soba restaurants that stick to hand-made noodles, where you can experience exquisite flavors.
Soba for Lunch During Your Trip to Japan
If you visit Japan, I highly recommend trying soba for lunch at least once. Good soba restaurants are located throughout Japan. Searching online and choosing ones with good reviews is a good approach. Popular local spots might require waiting in line. Going at off-peak times is advisable, but be aware that the freshly made soba might run out if you go too late. If you’re adjusting your schedule, it’s better to go earlier.
In future posts on this blog, I will introduce some soba restaurants that I have experienced and would recommend. Stay tuned for that. Enjoy the delicious and healthful experience of soba.