Soba Noodle

For a heartier dish, add sliced grilled steak or chicken.

In this date-night meal, mussels and clams get tangled up in strands of nutty buckwheat noodles soaking in a briny, garlicky, and ever-so-slightly-spicy broth.

Japanese cuisine tends to be mild on the whole, but this noodle soup, piri kara soba, has a real kick to it.

Thinly sliced duck breast seared with leeks starts this beautiful bowl of noodle soup called kamo soba.

The secret to this flavorful soba noodle recipe is adding a paste made from chiles and garlic to a fresh and lively basil-cilantro pesto. The heat doesn’t overpower the palate, but it wakes up the other elements of salt, acid, fat, and freshness.

It's worth seeking out smoked or baked tofu for this dish—its chewy texture and rich flavor make it a perfect partner for nutty soba noodles.

A simple dish of soba noodles tossed with poached chicken, chili oil, soy sauce, and scallions.

Kimchi is an incredibly flavorful ingredient to use in stews, dressings, and wraps and sandwiches. The amount you use is dependent on how strong it is. Use you tastebuds as a guide, adding more if you need.

This cooling soba salad has a creamy, savory dressing flavored with tahini, miso, rice vinegar, and sriracha. Jicama matchsticks add crunch, while avocado contributes richness.

This simple pasta uses gluten-free buckwheat noodles to complement blanched veggies and a savory sauce for an easy weeknight dinner.

For this noodle bowl, I took inspiration from Heidi Swanson’s Black Sesame Otsu in Super Natural Every Day, in which a blanket of black sesame seeds is toasted until it smells heady, then pounded with a mortar and pestle and combined with some Asian pantry staples to make a thick, savory, and tangy dressing, here given a bit more punch with wasabi. Like other cold noodle dishes, this is a good dish for packing up, and in my experience has been wonderful on the beach. The shredded egg and wisps of radish incorporate into the noodles, the shallot brings crunch and zing, and the final drizzle of kecap manis—the Indonesian soy sauce— brings the whole bowl together in the most satisfying way.

White miso might sound like the kind of ingredient that sends you in search of a specialty store, but in fact it is the most common type of miso paste, and you're likely to find it in the international or Asian food section of the supermarket. It's a lighter, sweeter alternative to dark miso, which is generally used in soup, and it often appears in dressings like the one for this easy Japanese noodle salad. You can make the dressing in the time it takes to cook the soba, and if you add some thinly sliced cooked chicken, beef, or shrimp, you'll have a one-dish meal.

The Japanese are renowned for their longevity. As of 2011, their average life expectancy was 82.3 years. (The United States came in fiftieth, at 78.4 years.) Researchers often credit their diet, and this soup is my way of cramming as much of their healthy cuisine into a bowl as possible. It's called Bento Box Soup because of the traditional Japanese take-out bento box lunch, which is full of compartments, each containing a tasty treat: fish or meat, rice, pickled or cooked veggies, and other goodies. The base is a miso broth; if you're not in the know about miso, it's a salty fermented soy product that aids digestion and improves immune function. In case white miso isn't available, use any mellow (light) miso. I kicked those healing properties up a notch by infusing green tea into the broth for an extra immune boost, then added shiitakes, spinach, kombu, scallions, and tamari.

In these vegetarian rolls, shredded cabbage adds cancer-fighting betacarotene; nori—sheets of dried seaweed—supplies calcium, magnesium, and iron; and shiitakes boost the immune system, thanks to the active compound lentinan. Look for soba noodles and nori in the Asian foods section of your grocery store.

Traditional Japanese soba noodles can be made of wheat or buckwheat, a fruit seed related to rhubarb that’s loaded with manganese and the antioxidants quercetin and kaempferol. Because the seed is also gluten free, buckwheat noodles are a good choice for those with gluten sensitivities.

Here’s a spicy noodle dish that’s packed with vegetables; covering the pan during cooking helps trap the steam so the vegetables soften more quickly (and retain their nutrients). Look for soba noodles made entirely of buckwheat flour; besides being gluten-free, they are more nutritious than soba made from whole-wheat flour.

Drain the noodles well before coating with sauce.