'Soba 蕎麥'

~Healthy Food from Japan Vol.3~
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By Teri Mitchell | Published Jun 2007

Soba (蕎麥) is the Japanese word for buckwheat. However, it is more commonly used to refer to thin Japanese noodles made with buckwheat fl our. It is served either chilled with a dipping sauce, or in hot broth as a noodle soup.

Soba noodles are served in a variety of situations. They are a popular inexpensive fast food at train stations throughout Japan, they are served by exclusive and expensive specialty restaurants and they are also made
at home. Markets sell dried noodles and Men-tsuyu, or instant noodle broth, to make home preparation easy.

Like many Japanese noodles, Soba noodles are often served drained and chilled in summer, and hot in winter. Extra toppings can be added onto both hot and cold Soba. Toppings are chosen to refl ect the seasons and to balance with other ingredients. Most toppings are added without much cooking, although some are deep-fried.

Chilled Soba is often served on a sieve-like bamboo tray called Zaru, sometimes garnished with bits of dried Nori seaweed, with a dipping sauce known as Soba-tsuyu on the side. The Tsuyu is made of a strong mixture of Dashi (fi sh or seaweed broth), soy sauce and Mirin. Using chopsticks, you pick up a small amount of soba from the tray and swirl it in the cold Tsuyu before eating. Wasabi and chopped scallions are often mixed into the Tsuyu.

My most favorite is Ten-zaru, in which Zaru-soba is served with Tempura (shrimp and veggies). Zaru-soba is very simple and tastes light. Tempura fries add a kick on the Soba.

Soba contains lots of Vitamin B1 and B2, also distinctive Rutin (which used to be called Vitamin P). Rutin is effective for 1) strengthening capillary vessels, 2) reducing high blood pressure, 3) preventing circulatory organ diseases, 4) protecting and revitalizing our memory cells.

1 serving of Soba (100g) contains 100mg of Rutin, which is more than suffi cient for one day’s serving. One person needs 30mg of Rutin a day.

Soba served on special occasions

Soba is traditionally eaten on New Years Eve in most areas of Japan, a tradition which survives to this day. Its meaning is for longevity – to have a life of being as thin yet long as Soba noodles. Also the noodles connect the existing year with the coming new year.