Soba noodle stir fry that you can eat all the time, is a must for healthy recipes and easy dinner ideas. It’s a time saver when whipping up dinner, using leftover vegetables, and feeling satisfied while eating vegetarian, dairy-free, and gluten-free as well. Using greens, healthy soba noodles, and simple Asian pantry seasonings, this can be your next meal on the table in no time.
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Growing up Filipino, you know I ate rice on the daily. Well noodles, those came in close second. It’s easy to eat a big bowl of pancit canton or pancit bihon in a few inhales when it’s so good.
As I’ve come to expand my foodie horizons, you can find me making and creating tons of noodle recipes and healthy stir fry dishes. Especially when there are children present, having easy dinner ideas and lots of noodle recipes are an absolute must.
Since noodles land on the table in our home about every other day, it’s important that heathy and clean choices are always options that get into the rotation.
I love Rainbow Asian Cold Noodle Salad, Healthy Soba Noodle Salad with Awesome Peanut Dressing, and Crunchy Noodle Salad, but even salad takes a few extra minutes to prepare. My kids aren’t the biggest salad people either (we’re getting there), so a stir fry noodle recipe is always a hit for us.
A Clean Out The Fridge Classic
That is exactly why this soba noodle stir fry is so good and checks all the boxes. It’s fast, easy, and when you have a bunch of veggies in the fridge (don’t throw them out), you put them in this recipe and bam! Dinner is served.
Be sure to have everything prepped because stir fry noodles cook up really fast.
Choosing Noodles for Stir Fry
You can choose many types of noodles for stir fry, but hands down, soba noodles are one of the best choices for healthy, gluten-free, hearty noodles.
Made from buckwheat, soba noodles are actually gluten-free because buckwheat is a seed and not a grain.
Buckwheat Soba Noodles
100% buckwheat soba noodles are a solid healthy choice for noodle stir fry and hold up well because of the slightly firm and bouncy texture. Just check the ingredients to make sure the soba is in fact, all buckwheat and not mixed with flour if you want gluten-free.
Soba noodles have a mildly sweet and earth flavor, which is complimented nicely in a vegetable stir-fry. Also, soba noodles are high in fiber, making it a more waist-friendly choice.
Rice Noodles
Rice Noodles come in as a second healthy choice, though not as close in nutritional values. These type of noodles are smooth and soft and have a very light rice flavor. Rice noodles don’t have the same fiber and vitamins as soba noodles.
Egg noodles
These are one of my favorite options for tasty noodle stir-fry, but this is not the lower calorie option. Whenever I use egg noodles, all my family (and especially, the husband’s European side) devour every last bit of whatever egg noodle dish I have made. That is the sign that it’s all lip-smacking good. Egg noodles have more calories and fat content than soba or rice noodles.
Can I use spaghetti?
In terms of versions of Asian noodle stir fry recipes, I’m a no Italian pasta girl. I like Italian pasta with Italian inspired foods.
While spaghetti, especially whole wheat spaghetti, can definitely be used in a stir fry, it won’t taste the same like Asian noodles. It will be thicker, denser, chewier because Italian pasta is best served al dente, and heavier as well…so if you choose to go with semolina pasta, use less so it doesn’t overwhelm the dish.
Health Benefits of Soba Noodles
Soba noodles, made from buckwheat, offer various health benefits:
- Gluten-Free: Soba noodles made purely from buckwheat are naturally gluten-free, making them a suitable option for individuals with gluten intolerance or celiac disease.
- Rich in Fiber: These noodles are high in fiber, promoting good digestive health and aiding in maintaining a healthy weight.
- Nutrient-Dense: Soba noodles contain nutrients such as manganese, thiamin, and essential amino acids, contributing to overall health and wellbeing.
- May Help Regulate Blood Sugar: The high fiber and protein content in soba noodles may assist in regulating blood sugar levels.
- Heart Health: Some research suggests that the consumption of buckwheat products, like soba noodles, may have a positive impact on heart health by helping to lower cholesterol levels.
Including soba noodles in a balanced diet can be a valuable addition for those seeking nutritious and diverse food options.
Ingredients for Stir Fry Sauce
- Soy Sauce or Tamari for gluten-free
- Oyster Sauce – You can use gluten-free and it’s still delicious.
- Toasted Sesame Oil
- Golden Brown Sugar – Balances the salt and impart subtle, warm sweet notes to the sauce.
- Vegetable “Better than Bouillon” – This is one of the best mix-ins called “Better than Bouillon” and it replaces chicken stock with a delicious and savory sauce. If you don’t have it, use veggie or chicken stock.
- Water – This works with the Better than Bouillon and creates more volume to the sauce. If you use stock instead, then do not add water.
- Cornstarch – I eliminate it when not necessary and this is optional, but it does add a richness and smooth texture to the sauce that nicely coats the soba noodles.
Premix in a small bowl to add to the stir fry. Use a whisk for more blending, but it doesn’t have to be perfect.
Tips and Notes
Have the noodles ready.
- Follow the tips under “How to cook soba noodles”.
Cut your vegetables uniformly and add them in order of cook time.
- Carrots – Lengthwise, julienne or matchstick cut is best for carrots and strips of scallions.
- Green Cabbage – Cut cabbage more on the wide side so it stays crisp and green.
- Celery – Cut on the diagonal, but about a quarter inch thick so there is still some bite.
- Broccoli – in florets so they stay green and don’t become mushy.
- Onions – It’s nice to keep onions a little chunky so they provide a nice little zest without getting caramelized or completely wilted.
- Prep the veggies beforehand because this stir fry recipe cooks very quickly. You can cut them the day before, but store them in an airtight glass container or else they might lack freshness.
- Noodle stir fry is perfect for any veggies you might have on hand in the refrigerator. So go ahead…clean your fridge out and you might find yourself making this tonight.
Make stir fry sauce.
- Mix the sauce ingredients in a small bowl before hand. It doesn’t need to be perfectly mixed, however, pouring them in the pan all together makes for a better sauce overall.
Step by Step Instruction
Making buckwheat soba noodles is an easy and straightforward list of steps. Be sure to follow the notes so you come out with perfect soba noodles for this healthy stir fry.
- Boil water. Do NOT add any salt or oil.
- Add the soba noodles when the water is already at a full speed, rolling boiling.
- Give a gentle stir to separate the noodles and bring the flame down so your water goes to a gentle boil.
- Follow package directions, usually 5 minutes till they are done but check the instruction for time. Taste test first! The soba noodles should be soft, but not mushy or overdone. They should still have some firm textural quality, but definitely not al dente.
- Once done, promptly remove from the heat and rinse the noodles under cold water then put then in a bowl that has cold ice water (actual ice to ensure the water is very cold).
- Gently run your fingers through the soba in order to remove the starch. Starch that has not rinsed off makes the soba sticky and gummy.
- Rinse again under cold water, gently running your fingers through the noodles. Repeat this 2-3 times.
- Shake the excess water off very well.
- Set the soba noodles aside. You can leave them as is or put a teaspoon of sesame oil to de-stick them. They will unstick when in the pan during the stir frying.
Equipment
Wok or Braiser Pan – I use a braiser pan for so many recipes and it’s very versatile, has generous surface area, and because of the higher side walls, it to holds more liquids for stews and one-pot meals.
Le Creuset is my favorite brand that has lasted me over fifteen years of use and still looks and performs great! I’m not affiliated with them, but I do mention things I really love.
Long Metal Tongs – So easy and that’s what we all need. Tong are very simple for gently folding, mixing, lifting the noodles, and getting all the ingredients incorporated.
Add Ins for Soba Noodle Stir Fry
Here are more ideas of what you can add in noodle stir fry.
- Mushrooms – Shitake are a good choice.
- Chicken, Steak, Tofu – Any protein is great. Cook separately then add in.
- Scallions – Cut into one inch strips.
- Garlic – minced
- Ginger – minced
- Chinese sausage – slice thin on the diagonal
- Dried Sichuan red peppers – use sparingly and keep whole (the seeds are super spicy)
- Fish sauce – a splash gives an umami and savory twist
- Chili Garlic Sauce – add at the end for a very spicy kick
Can I add eggs? Yes you can! Make the eggs separately. Scrambled until ALMOST done. Then, add the eggs at the absolute end of the cooking. Move some noodles to the side and chop up the eggs and fold them into the stir fry. The heat of the noodles will cook the eggs through. Do NOT cook the eggs into the stir fry by just dropping them right in raw.
What to Serve with Healthy Noodle Stir Fry
- Simple, jasmine rice. It’s a perfect compliment and is also gluten-free.
- Easy Baked Salmon with a light garlic, ginger, and soy rub that’s done in Ten Minutes.
- Whole Pan fried fish.
- Baby Bok Choy for a big vegetarian meal.
- Teriyaki Chicken for a lip-smacking, delicious dinner.
Yes. Store in an air tight glass container for meal prep lunch for the next two days. The noodles will be even tastier having absorbed the sauce. This recipe should not be stored in the freezer. It is best made fresh.
Yes! 100% Japanese Buckwheat Soba is the healthy choice for noodles and while some stir fry dishes have msg and overload with sauce and fats, this recipe is very simple with all natural ingredients that are adjustable. There is little oil in the recipe. I also used gluten-free versions for ingredients in the sauce which taste great and are easy to find online or at Asian grocery stores.
Yes, this recipe is vegetarian, but not vegan. Use vegan substitutes for still, an awesome meal. You can certainly add and omit various ingredients of your choice to suit your personal taste.
The major grocery chain stores in my city carry soba noodles, making for easy and quick grocery shopping. Also, if you have an Asian grocery near you, they will carry soba noodles.
Healthy Soba Noodle Stir Fry
Equipment
- wok or braiser pan
- boiling pot for water
- colander
Ingredients
Cooking the Soba Noodles
- 2 bundles soba noodles Japanese buckwheat noodles
- water enough to submerge and boil the soba
Stir Fry
- 3 tbsp neutral oil peanut, vegetable, or canola oil
- 1 large carrot julienne, long
- ½ whole white onion 3" long and about 1" wide
- 1 crown broccoli florets
- 2 stalks celery cut on the diagonal
- 1 cup green cabbage wide rectangles
Stir Fry Sauce
- 1 tbsp toasted sesame oil
- 3 tbsp dark or regular soy sauce
- 1½ tbsp oyster sauce
- 1 tbsp brown sugar
- ½ tbsp cornstarch
- 1 tbsp vegan bouillon "Better than Bouillon" or vegan substitute
- ¾ cup water cold
Instructions
Cook Soba Noodles
- Boil water and add the soba once the water is at a full, rolling boil. Do not add salt or oil to the water.water, 2 bundles soba noodles
- Follow package instruction for the time (usually 5 minutes), but taste test first and make sure the soba is soft but definitely not mushy. Remove when ready and strain.
- Then dunk noodles in a bowl that is ice cold with water and ice in it.
- Remove from the ice water after 30 seconds and place the noodles in a colander. Rinse with cold water. Run your fingers through the noodles and "wash" the noodles very gently. Repeat three times to remove starch.
- Shake off excess water very well.
- Set aside.
Make Stir Fry Sauce
- Put cold water in a small bowl and add the cornstarch. Whisk well.¾ cup water, ½ tbsp cornstarch
- Add in the vegetables bouillon and whisk well.1 tbsp vegan bouillon
- Put the remaining stir fry sauce ingredients in the same bowl and whisk together well. Set aside.1 tbsp toasted sesame oil, 3 tbsp dark or regular soy sauce, 1½ tbsp oyster sauce, 1 tbsp brown sugar
Make the Stir Fry
- Heat your braiser pan or wok over high heat.
- Add oil.3 tbsp neutral oil
- Once the pan is hot and ready, the oil swishing around very loose and translucent, then you can add your onions. They should be searing and you can hear that delicious loud sound of the oil sautéing the onions.½ whole white onion
- Quickly add the broccoli.1 crown broccoli
- The add the carrots and celery.1 large carrot, 2 stalks celery
- Add in the noodles and pour the stir fry sauce all over. Use your tongs to very quickly lift, fold, mix and incorporate the noodles with the vegetables and get the sauce coating everything.Add cabbage.1 cup green cabbage
- Once the noodles and everything is mixed well, you're done. Serve and Enjoy!
- Garnish with scallions or chili sauce as you wish.
Notes
- serve with steaming rice on the side for a simple and satisfying meal
- serve with entrees like roast meats or whole fish
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