I guarantee that once you try this easy soba noodle recipe, it will quickly become a family favourite. These soba noodles are healthy, ready in about 10 minutes and loved by kids, who often think they’re a treat in lunch boxes. They’re gluten-free (when you buy 100% buckwheat), nut-free and vegan, making them ideal for busy days when you don’t have time to cook.
This adaptable dish is a tasty alternative to the usual sandwich and works equally well for family dinners, packed lunches or picnics.
Why you will love this recipe!
- Quick and easy to make — about 10 minutes.
- Serve hot or cold; it travels well for lunches and picnics.
- Make ahead and store in the fridge for portions through the week.
- Gluten-free (choose 100% buckwheat), nut-free and vegan.
If you ever feel that last-minute panic about school lunches, this recipe is a lifesaver. Soba cooks quickly and, with a bit of chopped broccoli and tofu and a simple ginger-sesame-tamari dressing, you can assemble a nutritious lunch in minutes.
What are soba noodles?
Soba are Japanese noodles made from buckwheat flour. They are brown, long and slightly flattened with a mild, nutty flavour. They’re usually sold in portioned bundles. Be sure to check labels when buying if you need a gluten-free option; some brands mix buckwheat with wheat.
Are soba noodles gluten-free?
Buckwheat is not related to wheat and is naturally gluten-free. Traditional soba is made from 100% buckwheat flour, but many commercial varieties include wheat flour. If you need a gluten-free option, check that the packet states 100% buckwheat.
How are soba noodles served in Japan?
In Japan, soba are served hot in broths or cold with a dipping sauce. This recipe is a convenient, lunch-box-friendly version of cold soba. For children or packed lunches, I recommend mixing the dressing into the noodles rather than serving it as a dip to avoid spills.
Nutrition
Soba noodles offer good-quality plant protein and contain a favourable amino-acid profile compared with regular wheat pasta. They make an excellent protein choice for plant-based diets when you choose 100% buckwheat noodles.
Ingredients
- Soba noodles – choose 100% buckwheat if you require gluten-free noodles. Different brands vary in texture; try a few to find your favourite.
- Vegetables – broccoli florets, spring onions and a sprinkle of seaweed (furikake or torn nori) work well for flavour, texture and nutrients. Broccoli can be omitted if you prefer raw or other vegetables.
- Silken tofu – cubed silken tofu adds a silky texture and plant protein. If you prefer firmer or crispy tofu, use that instead.
- Sesame seeds – toasted add more flavour, but raw sesame seeds are fine for a quicker option.
- Dressing – tamari (or gluten-free soy sauce), rice vinegar, sesame oil, a sweetener such as brown rice syrup, and fresh grated ginger.
Quantities are included in the printable recipe card below.
Basic Instructions
Quick overview:
- Boil soba according to packet instructions (about 5–6 minutes). Add broccoli florets for the final 3 minutes.
- Drain and rinse noodles and broccoli under cold running water, then plunge into iced water to stop cooking and prevent sticking.
- Whisk the dressing ingredients in a small jug. Drain the noodles and broccoli again, combine in a large bowl, pour over the dressing and mix thoroughly with sliced spring onions.
- Portion into bowls or lunch boxes, top with cubed silken tofu, sprinkle with seaweed seasoning and sesame seeds.
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Boil noodles and broccoli -
Drain and rinse
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Plunge into iced water -
Stir in the dressing
See the recipe card below for full quantities and step-by-step instructions.
Cooking Tips
- Use a large pot with plenty of boiling water so the noodles can move freely and cook evenly.
- Rinse cooked soba thoroughly to remove surface starch; otherwise they will become sticky and clump together.
- For cold servings, plunge noodles into iced water after rinsing to keep them perfectly al dente.
Serving suggestions
This dish is perfect for packed lunches and picnics. It pairs nicely with a seaweed salad and miso soup. At home you can serve it warm with crispy tofu and a mix of stir-fried vegetables for a heartier meal.
Nut-free vegan school lunches
Creating plant-based, nut-free lunchboxes can be challenging, especially at nut-free schools. This soba recipe provides a satisfying amount of plant protein in a format kids enjoy, making it a reliable option for school lunches. I plan to share more nut-free, plant-based lunch ideas to help others facing the same challenge.
Soba Noodle FAQs
Yes. They keep well in a sealed container for 3–4 days in the fridge and are great for batch cooking at the start of the week. They do not freeze well, so consume within a few days.
No. Soba noodles are carbohydrate-based and not suitable for strict keto diets. As an alternative, you could use shirataki noodles with the same other ingredients for a lower-carb version.
📖 Recipe 📖
Quick Soba Noodles with a Ginger and Sesame Dressing
Ingredients
- 250 g soba noodles (100% buckwheat)
- 1 head broccoli (about 190 g), florets only
- 2–4 spring onions, sliced thinly
- 75 g silken tofu, cubed
- 4 tbsp sesame seeds
- 2 tbsp seaweed sprinkles or furikake seasoning
Dressing:
- 2 tbsp tamari
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 2 tsp brown rice syrup (or other liquid sweetener)
- 1 tsp fresh ginger, finely grated
Instructions
- Boil the soba noodles in water for 5–6 minutes, adding the broccoli florets for the final 3 minutes. Drain and rinse under cold running water, then plunge into a bowl of iced water to stop the cooking.
- While the noodles cook, whisk the dressing ingredients together in a small jug.
- Drain the noodles and broccoli again and toss them with the dressing and most of the sliced spring onions in a large bowl.
- Portion into bowls or lunch boxes. Top with cubed silken tofu, extra spring onions, seaweed sprinkles and sesame seeds.
Notes
- Check the packet to ensure you buy 100% buckwheat soba for a gluten-free option.
- Brand choice affects texture; some brands hold their shape better than others.
Nutrition
If you try this recipe, please leave a star rating on the recipe card!
More lunch box recipes
If you enjoy this dish, you might also like other vegan and gluten-free lunch ideas featured on the site.
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Vietnamese Pancake Recipe (Bánh Xèo)
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Fresh Herby Quinoa Salad
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Vegan Sushi Bowl
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Spiced Millet Salad with Pistachios
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