Recipe: Soba Noodle Soup

Recipe: Soba Noodle Soup
4.02 (80.41%) 98 votes

A light broth soup, packed with a rainbow of vegetables and hearty buckwheat soba noodles. Toss in edamame or your favorite vegetables and spices to make this recipe your own. This recipe comes from Hailey, our Chinese Social Media Manager.

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Recipe: 

 

Ingredients 
  •   8 oz 100% soba noodles (230g)
  •   4-5 cups salt-free vegetable broth or water (1-1.25 liter)
  •   1/2 cup chopped onion (1/2 small onion)
  •   1/4 cup white miso paste (2.5 tablespoons)
  •   2 cups diced tomatoes (5 tomatoes)
  •   2 1/2 cups sliced shiitake mushroom (175g)
  •   1 cup shredded carrots (2 small carrots)
  •   4 cups chopped bok choy or napa cabbage (2 bunches)
Instructions
  • Prepare the soba noodles according to the directions on the package, then set aside.
  • Add 4-5 cups of water or salt-free vegetable broth to a pot, and bring to a boil.
  • Add the onion, miso, tomatoes, mushrooms, carrots, and bok choy to the water and cook until vegetables are tender.
  • Pour the soup over the noodles and top with fresh cilantro just before serving.
     

Image: Kristina DeMuth

Recipe: 

 

Ingredients 
  •   8 oz 100% soba noodles (230g)
  •   4-5 cups salt-free vegetable broth or water (1-1.25 liter)
  •   1/2 cup chopped onion (1/2 small onion)
  •   1/4 cup white miso paste (2.5 tablespoons)
  •   2 cups diced tomatoes (5 tomatoes)
  •   2 1/2 cups sliced shiitake mushroom (175g)
  •   1 cup shredded carrots (2 small carrots)
  •   4 cups chopped bok choy or napa cabbage (2 bunches)
Instructions
  • Prepare the soba noodles according to the directions on the package, then set aside.
  • Add 4-5 cups of water or salt-free vegetable broth to a pot, and bring to a boil.
  • Add the onion, miso, tomatoes, mushrooms, carrots, and bok choy to the water and cook until vegetables are tender.
  • Pour the soup over the noodles and top with fresh cilantro just before serving.
     

Image: Kristina DeMuth

Doctor's Note

This is the last in our little recipe series for now, but hopefully we will have more soon. This one is from Hailey, our Chinese Social Media Manager. If you missed the last two, check out Easy Veggie Tacos and Veggie Mac-n-Cheese.

And the previous cooking videos are:

To see the written recipe, click over to the transcript or go to the recipe page: Soba Noodle Soup.

If you haven’t yet, you can subscribe to my videos for free by clicking here.

97 responses to “Recipe: Soba Noodle Soup

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    1. White miso has 520 mg of sodium per tablespoon AND the American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults, so one can enjoy some miso while still being in compliance with the AMA guidelines. Of course, one can easily over do a high sodium food such as miso so one should exercise caution because while miso is healthy, sodium is sodium.

  1. I am confused about Dr. Greger’s stance on avocados. They used to be yellow and now they’re green:

    1) They were yellow because we didn’t have data on if they caused heart disease and in the update video it only said that they were less toxic to normal cells than they are to cancer cells The heart disease issue was not addressed. So why should that remove the yellow-no-data-heart-caution stance?

    Also, is it that they are they toxic to normal cells or are they also carcinogenic to normal cells? And if they are just toxic, is it because we can tolerate some cell loss that it’s OK to eat them?

    1. YGR,

      He moved them back to green.

      Men who ate the most avocado, more than about a third of an avocado a day, “reduced [their] risk of prostate cancer.” In fact, less than half the odds. So, with the data on improved artery function, lower cholesterol, and, if anything, an association with decreased cancer risk, I’d suggest moving it back into the green zone.

      1. It also has Lutein, so I had also been taking it for brain benefit.

        I am not eating it right now, but I do think the Lutein foods have helped, along with the Sulforaphane foods.

    2. Hi, YGR! Here on NutritionFacts, Dr. Greger leaves older materials up, but updates as new information becomes available. The most recent videos, podcasts and blog posts are based on the latest information. If he changes his position on something, it is informed by new data. You can find everything on this site related to avocados here: https://nutritionfacts.org/topics/avocados/ I hope that helps!

  2. Speaking of fruit in the last video:

    In Dr. Longo’s book on Longevity, he recommends minimizing fruit. This is because of the RAS-PKA pathway as activated by sugar.
    My understanding is that the complex carbohydrates take longer to break down. Why should this effect the pathway any more than straight up sugar or, say, vegetables if at the end of the day the carbohydrates eventually get turned into sugar and I eat the same amount of calories? Should I really minimize healthy fruits like dates and mangos and blueberries?

      1. I know that there are studies, like the one done in Australia where they said that the consumption of fruit and vegetables combined was inversely related to all-cause mortality.

          1. In other meta-analyses, “fruit” was in a category of foods considered risk-decreasing foods, so I do not see any logic for not eating it.

            With increasing intake (for each daily serving) of whole grains (RR: 0.92; 95% CI: 0.89, 0.95), vegetables (RR: 0.96; 95% CI: 0.95, 0.98), fruits (RR: 0.94; 95% CI: 0.92, 0.97), nuts (RR: 0.76; 95% CI: 0.69, 0.84)

            Optimal consumption of risk-decreasing foods results in a 56% reduction of all-cause mortality, whereas consumption of risk-increasing foods is associated with a 2-fold increased risk of all-cause mortality.

            The Adventists and other Blue Zones do eat fruit and many more fruits than are on your list.

            Blue Zone diets are primarily plant-based, with as much as 95 percent of daily food intake coming from vegetables, fruits, grains, and legumes.

            1. I think Dr. Longo is doing the process which T. Colin Campbell warns against in his concept, “Whole” Longo is looking so closely at scientific mechanisms, which are not well-understood even among scientists themselves that he isn’t understanding that it is much, much more about eating Whole Plant-Based foods.

              Mostly, he has a Keto worldview and Keto is not a superior way to live. If he was saying, “Watch fruit juices.” that would be in agreement with Whole Food Plant Based doctors.

              It can be useful but trying to permanently live there is not wisdom.

              1. I say all of that and I am not trying to put Dr. Longo down, but if he is talking about theoretical longevity, based on improving the mitochondria.

                There are groups like the Blue Zones, which have actual longevity.

                The Adventists have actual demonstrated longevity.

                27% of the calories in the Adventist diet is from fruit.

                They also do eat Avocados.

                1. I went to the Ornish diet and it said:

                  Eat all the beans, legumes, fruits, grains, and vegetables you need to feel full.

                  Yes, there were things past those instructions, but those are the main foods on all of the Whole Food Plant-Based diet and past that is where the arguments start.

                  With that diet, Dr. Ornish reversed heart disease, cancer, and lengthened telomeres and turned on the good genes and turned off the bad genes and we are waiting for his Alzheimer’s study to finish.

                  1. Dr Ornish has people consuming less than 10 % fat in their diet. http://deanornish.com/ornish-lifestyle-medicine/ He doesn’t advocate ‘eat all you want’, but does say calories are not restricted unless you are overweight. He, along with other heart docs like Dr Esselstyn, do not favor the high fats of avocado. The fat servings he allows are miniscule (you can see the description at the link I posted).

                  1. Thank you Hailey! The recipe is lovely. Nutritious, yummy, and economical. I did use vegetable broth, and regular brown mushrooms, plus a few fettucini noodles instead of the buckwheat ones, (that’s what I had on hand). I enjoyed it a lot and will make it again!

                  1. Deb, he has just taken down (or is doing maintenance ) on his website where he posted his daily longevity diet (not fasting), and some recipes. I had bookmarked a couple of recipes and will check back there soon. My point was that he is a professor of gerontology, and carried out studies in the blue zone town where he was born. He apparently is a fan of dried fruit, small daily portions, but I will have to buy the book I guess or find a video explaining why. He does recommend a pescatarian diet.

                    https://www.bluezones.com/2016/04/fasting-for-longevity/
                    https://gero.usc.edu/faculty/longo/

                  1. Yes, he talks a lot in different interviews and videos about his home town, Molochio, which is known (they say in the first link I posted) for its longevity. He does not ascribe the longevity to the diet that I have heard… he does talk about genetics, and the lifestyle of course contributes to good health.

                    The interview I posted with Rich Roll is interesting…. he says he is vegetarian during the week, and has a little fish on weekends. He eats 2 meals a day plus a small snack. He also said that intermittant fasting can be harmful for some people (he doesn’t ascribe to it) and that 12 hours overnight is fine.

                    1. Thanks Barb.

                      Molochio is not one of the Blue Zone villages. In fact it is not even in Sardinia.

                      I will have to listen to the podcast but it’s definitely a full pot of tea length.

          2. I agree with you Deb. The Average person seems to eat about 800-1000g of carbohydrates a day and most all of that is simple carbs. So I personally think their is a big difference between the regular American diet, and low carb, and then the extremly low carb-keto. If one moved down the scale to 300-400g, that is low carb imo.

            I’m not debating if it’s the right thing to do for anyone, just saying there is. A mile of difference between the 1000g of crap carbs people eat now, and the obscenely low end recommended by keto people. I think people would be healthier if they just ate less refined junk and more whole plant food.

            1. David,

              I think you are probably right.

              It is just hard to understand why he would say not to eat fruit when the Global Burden of Disease Risk put not eating fruit as the number #1 risk for disease and mortality and when places like Australia showed benefits from combined fruit and vegetable intake.

              It just doesn’t make sense unless Keto is the frame of reference.

    1. YGR,

      Dr Longo didn’t do a longevity study and nobody else did a longevity study on his concepts.

      They are looking at new science and they are making theories.

      Dr Ornish reversed telomere length and learned how to turn good genes on and bad genes off, but he can’t make longevity claims without a bunch of old people.

    2. Hi, YGR! Because fruit delivers sugars in a complete package with fiber and antioxidants, the sugars in whole fruits generally do not affect the body in the same way as refined sugars do. Fruits are highly nutritious foods, and lower fruit intake is associated with higher mortality from a variety of causes. While it is wise to avoid or limit fruit juice, because key components of whole fruit are removed by juicing, I do not think it is necessary to limit fruit intake. You can find everything on this site related to fruit here: https://nutritionfacts.org/topics/fruit/ I hope that helps!

  3. I accept that I may be in a minority here, but I could really do without the recipes and Friday repeats. I come here for the science.

    Have a nice day :-)

    Cheers.

    1. I included fake HTML markup around “I accept that I may be in a minority here…” that turn on curmudgeon mode and then turned it off after the sentence. These were removed by the comment system. Now that I find funny!

    2. I love it all, the recipes, the flashbacks, and especially the science. What I miss; is the Year in Review…nothing better than an hour-long lecture.

        1. Yes, I miss the Year in Review, too.

          It doesn’t even have to be an actual Year in Review.

          I like that he did a Webinar for Intermittent fasting (even if I had a conflicting schedule and couldn’t attend)

          I would have loved if Keto was done in a longer format.

          Not every topic lends itself to that, but when I went back to his shocking vegan video or to his Summerfest Q & A, he is excellent in a longer, teaching format.

      1. BTW,
        For those that enjoy a good lecture. The Vegetarian Society of Hawaii (VSH) has a monthly speaker. They post all their videos on their web site or utube. Dr. Greger has several lectures on their site.

    3. misterimpatient,

      I enjoy the new videos, but since I didn’t find this site till about 2016, there are a lot of older videos that I haven’t seen. And I also forget some of the videos that I’ve already seen, so I enjoy the “refresher courses.”

      That said, I find some of the recipes provided here to be complicated; my cooking mantra is Simple, Easy, Quick. At least two out of three. But I am a slow cook, so quick is tough to do.

      1. Dr. J.

        I am a slow cook, too.

        I am taking lessons and I did order my chef’s knives.

        I ordered one, which has been America Test Kitchen’s favorite for 10 years in a row and I got a Henkels, their type which said, “Dishwasher safe, never needs sharpening” which I don’t necessarily believe, but it would surely make my life easier if those things were true. Part of the reason that I don’t believe them is because when I looked at their boxed sets, one said “never needs sharpening” but I think it came with a sharpening stone and one set had half say, “dishwasher safe” and the other exact same named set said, “hand wash” so they had already started to confuse me, but I am trying to learn and having one, which said, “dishwasher safe, never needs sharpening” caused me to think “You are probably going to fool me once but if I am pleasantly surprised, I will be telling everybody about it.”

        Modern culture is so ridiculously complicated. Every bit of it.

        I am a researcher by nature, but I watched several YouTube videos on things like Japanese knives versus German knives and learned all sorts of things, plus watched American Test Kitchens, plus, read Consumer Reports, and Amazon reviews.

        After that point, there are still so many choices and I end up flipping a virtual coin to get rid of the stress of making decisions.

        I genuinely get stressed out with all of the mattress commercials. There are too many brands and too many choices within the brands. In that case, I went back to an expert and a sale as how I chose.

        My father doesn’t get stressed out about it. He buys mattresses and ships them back and gets another one, but he did end up local expert by the end of the process, so that is why I started there.

        I don’t know if anybody else feels as overwhelmed by it as I do or if it is a brain thing.

        To me, it is stress.

        1. Deb,

          We are old school; we hand wash all our knives. Plus, I need them so often I could never wait for the dishwasher to wash them (meaning our dishwashing appliance, which my husband runs once a day, overnight; my husband washes the dishes, so the husband dishwasher hand washes the knives. Sometimes I do, too, because I used it for several items while prepping veggies, etc.)

          I have taken a knife class or two, but I am still slow. I attribute it to poor eyesight; there is only so much correction glasses can do for very bad eyesight. So, I proceed slowly, and listen to the radio, music, or my thoughts. And sometimes wish I was faster.

          And while my husband drinks wine while washing the dinner dishes, I never do while prepping and cooking meals. I rarely drink now, anyway. I take a sip or two of his wine, or beer, at dinner.

          1. I, too, hand wash all knives, and I’m happy with my Henkels. Touch them up with a steel with each use, and have them professionally sharpened whenever needed (5-8 years for us).

            1. Thanks, Jamie.

              I am glad for the vote of confidence in my decision.

              Some people on YouTube really preferred the Japanese knives, and I might get one of those to have a read understanding, but this is a learning phase for me.

          2. Laughing.

            Yes, no wine for the food prep.

            I am going to say that I have mixed thoughts about the hand-washing because when they did the study on hand-washing versus dish-washer, the dish-washer was more sanitary and used less water. I balked at that concept, how could it possibly use less water and less energy, but when I was looking for ways to use less energy, and looked up hand-washing dishes, hand-washing lost both in killing germs and in using less energy.

            I am using a Miele so I don’t have the expense of the drying cycle.

            It is hard to figure it all out, but, yes, their newer knife sets say, “Dishwasher safe” and “Never needs sharpening” and that seemed like a challenge.

              1. My dishwasher uses an average 1.72 gallons of water in Auto mode.

                I will tell you that it was so challenging for me to choose each appliance, but I am happy with everything and by going Energy Star, except for my washing machine, which I went “metal parts with old school construction” where they had a calculator for how long the washing machine should last based on number of loads per week and the answer was the rest of my life.

                My electric bill is down to $42 per month in one of the most expensive States in the country. I had wanted to go solar, but for the savings, there were scams involved. Things like more house fires and harder to fight the fires if they happen, raises the insurance up to the level of savings. Things like the system becoming less efficient over time and it costing money to take it down and there was no guarantee that the companies would still be in business, plus, it would put a lien on my house. If I had a separate garage, I might have done it, but where I live I wouldn’t have been able to even have used it in the Winter or the Spring and the Fall wasn’t that great either.

                Hard to do the math on things. I did do energy star insulation and windows and my house is comfortable at 60 degrees and I dropped my oil bill by so much that I had prepaid and the credit lasted 3-1/2 years.

                I often wished I had people to talk all of those types of things through with while I was doing the renovation, but people don’t think the way I do and even for things like paint, my wealthier family members and friends were Benjamin Moore, my brother took a paint chip from Benjamin Moore and did a fully-washable Valspar using the Benjamin Moore colors for half the price, but both of my brothers were so busy that I was on my own.

                1. Culture really is what is insane.

                  Even the amount of money people are making. I heard another ad for equal pay for women and the thing is my friend is a teacher and her salary jumped so high over the years that they are trying to get rid of people before retirement and insurance companies do the same thing and so does the state. The problem is that salaries went too high for what greater society can even possibly cover and getting more women up into the millionaire range isn’t going to help the fact that the average family of 5 with 2 incomes only makes 52,000 and 1/2 of those people get divorced and they become all these single people making $30,000 or less in a society where certain vocations try to get everybody up to 6 figures even though they can’t afford it. They respond by raising minimum wage and I will tell you that as a business person, it is so hard to start people at the rates which we can’t really afford to go up from. It doesn’t stop the global competition or the fact that all of these internet companies can afford to lose billions and have people still say they are doing well. I heard someone say on NPR last week, “Well, either they are all doing well or….” and I thought, “Yes, who cares if Uber is losing billions, while they put all the taxi drivers out of business and their drivers aren’t making great money and so many of the driving jobs use people’s own cars, so when those break down, the thousands of dollars on modern repairs or to buy another car erases all of the benefit from working. Teachers make a lot of money nowadays and young people take out loans that they will be repaying for their whole lives and they can’t afford houses and can’t afford to have children and can’t afford cars and this generation is living as beasts of burden on the children of the future and it feels so good that who even cares.

                  I know that I have brain problems, but so does everybody else.

                  I am so grateful for WFPB because it is one of the only topics in modern society which makes sense.

        2. Hi, Deb,
          I took a short course at Rouxbe.com about knife usage. What I learned was to try out a knife before buying it. They told the correct ways to hold a knife and armed with that information, I headed over to a kitchen supply store at the mall and tried out several knives. I found one which was a clear winner for “feeling good” to handle and got that one. I feel good about the cooking lessons at Rouxbe (and I am not affiliated with them in any way.) The lady who records the verbiage in the videos has a really pleasing voice and I could listen to her all day.

          1. Liiss,

            Thanks for that.

            Yes, I read that, too, but stores don’t like leaving chef’s knives loose. I did go and I did hold the handles in the blocks of knives, but I also looked at the reviews and looked at Consumer Reports and Americas Test Kitchen.

            Americas Test Kitchen had the same favorite knife 10 years in a row and I couldn’t find theirs local but ordered one figuring that this will be a way for me to understand Americas Test Kitchen and that alone will be useful information for me. It wasn’t one of the more expensive knives either. I want to know if I can trust them. Either way, the same knife won 10 years in a row and it seems like it has to be a pretty special knife or they get kickbacks or something.

            Past their choice, Consumer Reports went in a different direction and Henkel is a popular and well-reviewed knife and it said dishwasher safe and if that is true, that is a game changer for me.

            I believe Consumer Reports that hand washing dishes doesn’t disinfect them and I have been thinking about options like a UV light or whether to add chlorine dioxide or vinegar to the water or whether to boil water and soak it (which some knives would rust and I didn’t choose that type of knife, but real chefs do tend to choose that type and they often said that they dry the knife between cuts.

            I am hoping the dishwasher one works. I didn’t buy one of the Japes knives for contrast or to test my bloggers because that became expensive.

            I got 35% off my knives and will keep these and may microwave some water and soak my non dishwasher safe knife.

                1. Liisa,

                  Organic isn’t perfectly safe either. I would look up why to wash organic produce.

                  Honestly, I would like to see what chefs do. Do they use their grimy old sponges for their prized possessions?

                  Not likely!

                  1. I am going to tell you that when I looked at the Farberwear at Walmart, I became very tempted to return everything else and wait one more year.

                    They have some soft handled ones, which are heavenly and they have certified commercial dishwasher safe, never needs sharpening, which is a special processing of the blade. They don’t have the soft handles on the right knives or I would be returning everything and my learning process would be over.

                    1. I really am going to return the Henkel knives.

                      Farberwear is so much cheaper. I haven’t used the Henkel while I have been waiting for the finger protectors, but Farberwear even explained everything better and is pricing things for poor people.

                      The business person in me likes the decisions they are making.

                      I will research the grades of stainless steel, but their never needs sharpening certified commercial dishwasher safe promise isn’t how it is worded on the Henkels.

                      I am not a wealthy person and I know myself well enough to know that I might break down and buy the Henkels again even because I still am curious but I am equally curious whether Farberwear is about to hit a grand slam and sell the whole knife kit for $30.

                    2. Analyzing my broken brain trying to make this decision, I bought Henkels on an impulse because of Consumer Reports and their reputation and because I could get 35% off and because it said dishwasher safe on half the boxes and never needs sharpening and that would be convenient, but I expect it might be fake.

                      Farberwear says “certified” and “commercial dishwasher” and could be fake, too, but they sell knives literally for $5 to $15 and I am already afraid to put the Henkels in the dishwasher.

                      I hate my mind sometimes that everybody wealthy around me buys Benjamin Moore and my poor friends buy toxic paint and I spend hours trying to figure out whether Bebe of Valspar are more fully washable.

                2. Yes, of course! Sometimes I just scrub my carrots and sometimes I scrape them. I just use a vegetable brush with water or sometimes I just rub hard with my hands. Ditto potatoes, etc., depending on how they look…. BTW, I got my knife at Williams-Sonoma and they let me try using their knives prior to purchase. I got a Wusthoff. It felt the best, so that’s what I got. I haven’t been sorry and I sharpen it myself, but then I don’t have any other similar knives with which to compare it. I also got a set of three smaller knives with multi-colored handles–one red, one green, and one yellow. I liked these knives so much for so many cutting purposes that I bought a second set. These I run through my dishwasher and they’ve worked fine also.

      1. Sorry, I’m not familiar with procedure. My comment (I trust your computer has a functional delete button) was directed to misterimpatient’s complaint about having to watch recipes, etc.

  4. I love it all. Dr. Greer has changed my life. His continued research is absolutely top quality. He said in a former q&a that because he was writing another book, he would need to cut down on he production of new videos:hopefully now that the book is done maybe we will get more? I have preordered his “How Not To Diet”book and also received my bookplate.
    I just want to appreciate this courageous ND giving man for all that he does for us….

    1. Patty,

      I looked it up and it depends is the answer.

      Mostly, there are fake noodles labeled soba though they contain little or no buckwheat flour but flavorings, salt, and other additives.

      The actual 100% buckwheat noodles are good for blood sugar.

  5. Medical Medium-Anthony William recommends to eat your fats at night so liver can process. Complex critical carbohydrates are good at night too!

    1. I eat a stick of butter and chug lard in my sleep so I must be a model of fitness according to that theory. But I just can not get my complex carbs to be critical as they tend to be so agreeable instead.

  6. Hi

    I am trying to minimize soy in my diet due to fact that most soy in the USA is GMO. Additionally, I have thyroid disease and some have recommended I avoid it entirely. are there good studies on miso and thyroid health? how do I know if my miso is genetically modified?

    1. Most soy sold for human consumption is organic and non-GMO. Just read the label to check this.

      While most US grown soy is GMO, that GMO soy is mainly used for animal feed,

      There is a lot of misinformation circulating on the internet and YouTube about soy. Watching the videos on this site about soy may be useful
      https://nutritionfacts.org/?s=soy

    2. As far as if your miso is non GMO – there are brands that are and they will be labeled. You can check on Amazon to find some products. To also review the safety of GMO products in general you might want to check out what Dr. Greger has researched as well as what another Cornell scientist has to say:https://nutritionfacts.org/video/are-gmos-safe-the-case-of-roundup-ready-soy/
      https://allianceforscience.cornell.edu/blog/2018/05/perils-gmo-research-scientist-speaks/
      As far as studies specifically looking at miso and thyroid health, I found two but they were only rat studies:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3695331/ Beneficial Biological Effects of Miso with Reference to Radiation Injury, Cancer and Hypertension and https://www.ncbi.nlm.nih.gov/pubmed/22261579 Japanese traditional miso soup attenuates salt-induced hypertension and its organ damage in Dahl salt-sensitive rats.
      Hope these are helpful (They are promising!)

      1. By far!

        My younger show-off brother used to tell people, “I eat worms, I eat dirt.” (He never demonstrated, however.)

        He’s also said, “Why don’t people laugh when I say funny things?” :-)

  7. Just cooked the recipe and loved it. Didn’t have cilantro. It was quick. Start the noodle water and begin chopping throwing stuff in the veg broth as chopped. The vegetables finished cooking just after the noodles cooked. Very delicious. I salt and peppered it cause I’m bad that way.

    1. Hi June,

      You’re right, there are no spices other than what flavoring the broth has, but this is very versatile and you can add any spices or fresh herbs you’d like.

    1. Hi, Dany! The average protein requirement for healthy adults is about 0.8-0.9 grams of protein per kilogram of body weight per day (your ideal weight in pounds multiplied by four and then divided by ten). For example, “someone whose ideal weight is 100 pounds may require up to 40 grams of protein a day. On average, they probably only need about 30 daily grams of protein, which is 0.66 grams per kilogram, but we round it up to 0.8 or 0.9 grams because everyone’s different and we want to capture most of the bell curve” (https://nutritionfacts.org/video/the-great-protein-fiasco/). The average protein requirement is 42 grams per day. When consuming a balanced diet with sufficient calories, meeting protein needs is very easy. Non-vegetarians get way more than they need, and so does everyone else. On average, vegetarians and vegans get 70% more protein than they need every day (https://nutritionfacts.org/video/do-vegetarians-get-enough-protein/). Eating excess amounts of animal protein can be hard on the kidneys (due to the inflammation it causes), but plant protein does not have the same effect (see here: https://nutritionfacts.org/2018/02/08/the-effect-of-animal-protein-on-the-kidneys/).

      For more information and links to all videos on protein, check out the protein topics page: https://nutritionfacts.org/topics/protein/.

  8. Excuse me, but I can never find the recipe (I check under transcripts). I try typing the recipe while viewing the video. There must be an easier way. Please advise. Thank-you.

    1. Hi Julie,

      Sorry to hear you are having trouble finding the recipe. If you click on “View Transcript” the recipe is there. There is also a link to the recipe page at the bottom of the Doctor’s Note. Hope that helps!

  9. I’m going to make the Soba Noodle Soup tonight. Just curious to hear if any others added other veggies or spice to it. I wonder how the addition of fresh ginger would be. Going to add chopped kale too.

  10. I made the soup — even doubled the recipe — and ended up being sick for 3 days, I think because the shitake mushrooms I got were bad.
    Then to top it all off, I made broth the next day from leftover veggies, including the mushrooms, to make pea soup. That made sure we stayed sick for the next couple of days. One day I’ll try it again when I have no memory of those mushrooms.

    1. I also felt sick after repeatedly after shitake mushrooms. I eat a WFPB diet. The (dried) shitake gave me diarrhea and awful smelling gas. I then realized the shitakes had been dried with a process that includes sulfur. When I made an effort to get dried shitake with NO sulfur, the GI issues stopped happening.

  11. I have not been able to find 100% buckwheat soba noodles even at Asian stores in my area. I have made them myself from ground buckwheat, but that is a big pain. Where are you finding 100% buckwheat soba noodles? What brand name or picture (if not in English – there is usually a picture of some kind)?

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