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What Are Soba Noodles Made Of?

Overview

The art of crafting soba noodles, a popular staple dish in Japan with all of its variations, begins with two basic ingredients. Recipes for soba noodles evolved over the decades to include other types of flours and flavorings, but the traditional foundation remains unchanged: buckwheat flour and water.
Facts

Called a "whole grain," buckwheat is actually the fruit of the buckwheat plant. The plants are harvested and dried, the fruits hulled and then ground into flour. Widely cultivated worldwide, uses of buckwheat vary from region to region. Buckwheat flour combines with wheat flour in breads and pancakes. Cracked buckwheat is used to make porridges or puddings; buckwheat starch is the main ingredient of Korean memilmuk, a brownish-gray jelly eaten as a side dish or in soups. Beekeepers also favor buckwheat because the nectar from the plant's light pink flowers results in a rich, dark, flavorful honey.

History

The Chinese cultivated buckwheat for centuries, both as a food and medicinal crop, and introduced the plant to Japan. By the eighth century, buckwheat farming spread across Japan. The Chinese version of buckwheat noodles spread, too, eventually becoming Japanese soba. Because it's easily grown and thrives even in poor soil and cool climates, buckwheat remains a favorite Japanese food crop.
Types

From inexpensive fast food stalls to exclusive restaurants, soba noodles appear on the menu throughout Japan. Dried, prepared soba noodles are readily available, both in Japan and in markets worldwide. But for fresh soba purists, Japanese schools and restaurants offer lessons in making the perfect soba noodles, from the first step of hand-mixing the dough to the presentation of a finished dish.
Features

Learning to craft the traditional version of whole buckwheat flour noodles calls for patience. The basic recipe of 2 cups of buckwheat flour to ¾ cup of water produces a dry, difficult-to-knead dough. Substituting wheat, soy or rice flour for ½ cup of the buckwheat flour makes kneading easier. Once kneaded until smooth and shiny, the dough is rolled thin, cut into long narrow strips and briefly cooked in boiling water. Variations of the simple recipe for soba noodles abound and include flavoring the noodles with green tea powder, sea salt, wild yam or seaweed. Serve soba noodles either hot or cold, with a dipping sauce, added to sautéed vegetables or tofu, or in soups.
Benefits

Buckwheat doesn't just give soba noodles flavor and versatility; it's also a nutrition booster. High in potassium and magnesium, a good fiber source and low in saturated fat and cholesterol, buckwheat flour contains B vitamins, essential amino acids and rutin, an antioxidant that promotes cardiovascular health. Unlike wheat flour, buckwheat flour is also gluten-free, a consideration for anyone on a gluten-restricted diet.