Buckwheat Soba & Edamame with Almond Butter Sauce

Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook
Buckwheat is one of my mother's favorite foods. Most mornings, she starts her day with kasha, or roasted buckwheat, as a hot cereal, and adds berries and Ceylon cinnamon. There are plenty of other uses for buckwheat, too, like soba noodles. (Soba is the Japanese word for "buckwheat.")
Consistent with recommendations from leading cancer and heart disease authorities, my Daily Dozen calls for at least three servings a day of whole grains, such as buckwheat. Eating whole grains appears to reduce the risk of heart disease, type 2 diabetes, obesity, and stroke, and increasing our intake of them could potentially save the lives of more than a million people around the world every year. Take note of the word whole, though. While whole grains have been shown to reduce our risk of developing chronic disease, refined grains may actually increase risk.
3.9 from 10 votes
Course Main Course
Difficulty Easy
Servings 4
Daily Dozen


  • ¼ cup raw almond butter
  • 1 garlic clove, chopped
  • 2 teaspoons minced fresh ginger
  • 2 tablespoons Umami Sauce
  • ½ teaspoon red pepper flakes, or to taste
  • 1 tablespoon lime juice
  • 1 tablespoon white miso paste
  • 8 ounces 100% soba noodles
  • 1 cup frozen shelled edamame, thawed
  • 1 red bell pepper, cut into thin strips
  • 1 carrot, shredded
  • 3 scallions, chopped
  • 1 tablespoon raw sesame seeds


  • In a blender or food processor, combine the almond butter, garlic, ginger, Umami Sauce, red pepper flakes, lime, miso, and ⅔ cup (160 ml) of water. Blend until smooth. Set aside.
  • Cook the soba according to the package directions, adding the edamame to cook with the soba noodles. Drain and run the noodles and edamame under cold water. Transfer to a serving bowl and add the bell pepper, carrot, and scallions. Stir the sauce into the noodles and vegetables, tossing gently to coat. Taste and adjust the seasonings, if needed. Sprinkle with the sesame seeds and serve at room temperature.


Variation: Replace the edamame with diced cooked tempeh. Use peanut butter or tahini in place of the almond butter.
Did you make this recipe?Mention @nutrition_facts_org or tag #DailyDozenRecipes!

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