Almond Buckwheat Noodle Salad Gluten-free, High-Protein, and Vegan

Summer Fresh Food

Top 5 benefits of buckwheat noodles

Despite having 'wheat' in its name, buckwheat is a seed and is sometimes referred to as a pseudo-grain. It is also a naturally gluten-free grain, so this makes it a great addition to those that are celiac or opting for gluten-free diets. 

There are many health benefits of adding buckwheat to your diet, either in its whole grain state or its noodle and pasta forms. Either way, it's a fantastic grain to add to your diet, and here are some of the top five benefits.

1. Naturally, Gluten-Free Grain - Some buckwheat products such as noodles and pasta may not be gluten-free by default as some add 20-40% wheat flour. Check the label and look out for ju-wari soba if buying in your local Asian supermarket, as these will be made with 100% buckwheat.
2. Rich in Antioxidants - Buckwheat has a decent antioxidant profile, which is better than many common grains like oats or wheat. Buckwheat also contains plant compounds such as rutin, which is one of the richest sources of d-chiro inositol that has been found to have antihyperglycemic effects and thus beneficial to those with diabetes. 
3. Helps Blood Sugar Management - Buckwheat is a rich source of fibre, and benefits from a low to medium glycemic index. This means buckwheat has moderate effects on blood sugar levels and may even help to balance and lower blood sugars after ingestion. Studies suggest this effect may be due to buckwheat's soluble carbohydrates that make cells less responsive to the hormone insulin and thus help to delay the absorption of sugars.
4. Supports a Healthy Heart - Buckwheat contains multiple heart-healthy nutrients such as magnesium and fibre. In addition, it is a good source of plant compounds called rutin and quercetin, which have both been found to have heart-protecting antioxidant properties.
5. Helps Balance Cholesterol - Buckwheat may help improve cholesterol levels. Studies show that a protein in the seed binds with cholesterol, inhibiting its absorption into the blood.

Almond Buckwheat Noodle Salad Recipe

Serves 2

INGREDIENTS

For the salad:

• 100g dry buckwheat/soba noodles, king soba are gluten-free
• 1 cup edamame beans and/or tofu
• 1 small avocado, chopped
• 4 cups of chopped lettuce
• 2 spring onions, sliced
• 1/4 cup pumpkin seeds
• Fresh coriander for garnish

For the almond dressing:

• 2 tbsp smooth almond or peanut butter
• 1 tsp soy sauce or tamari
• 1 clove garlic, minced
• 1/2 lemon or lime juice
• 1 tbsp hot sauce 
• 1/4 cup water

METHOD

1. Boil a pot of water and then once it is boiling, add your dry buckwheat noodles, turn the heat down to a slow simmer and cook for 5 minutes or until just cooked. Immediately rinse in cold water, set aside. You can rinse again in cold water before serving if they start to stick or toss in a little sesame oil.
2. Place the pumpkin seeds in a frying pan, do not add oil. On low heat toast the pumpkin seeds until they start to pop, move them around in the pan to stop them burning, when over half the seeds have popped, set aside.
3. Slice your salad veggies, mix the ingredients for the almond sauce in a bowl.
4. Plate up the ingredients, first the lettuce, salad veggies, then the noodles, edamame beans, almond sauce, fresh coriander, and toasted pumpkin seeds.

Enjoy!

Macronutrients per serving:

Kcal: 622

Protein: 27.7g

Fat: 32g

Saturated Fat: 5g

Carbs: 68g

Fibre: 14g

Micronutrients per serving:

Phosphorus 76% RDI

Magnesium 74% RDI

Zinc 52% RDI

Iron 33% RDI

Potassium 30% RDI

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting