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Food as Medicine: Buckwheat

  • Writer: Bethesda Acupuncture
    Bethesda Acupuncture
  • Oct 24
  • 2 min read
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Buckwheat offers a multitude of health benefits and is a great addition to almost any diet. It's full of soluble fiber, which not only promotes regular bowel movements and improves digestion but also helps keep you fuller for longer and may help lower cholesterol levels.


Furthermore, it is nutrient-rich and packed with antioxidants. Many of these compounds protect cells from damage, reduce the risk of chronic disease, and may lower the risk of cancer and heart disease. One of the key nutrients buckwheat contains is magnesium, which can promote relaxation and reduce blood pressure. Another significant benefit is that pure buckwheat is gluten-free, making it suitable for anyone diagnosed with celiac disease or gluten sensitivities.


We’ve incorporated 100% buckwheat noodles into a nourishing soup, sure to delight on cooler fall days.

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Ingredients:

For the broth:

  • 6 cups chicken or vegetable stock

  • 3 thin slices fresh ginger

  • 2 garlic cloves, smashed

  • 2 tablespoons soy sauce or tamari

  • 1 tablespoon mirin (optional)

  • 1 teaspoon toasted sesame oil (for finishing) 


For the soup:

  • 12 oz juwari soba noodles (100% buckwheat noodles)

  • 1 bunch baby bok choy, roughly chopped.

  • 4–5 shiitake mushrooms, thinly sliced

  • 2 green onions, finely chopped

  • Optional toppings: Fresh herbs (cilantro, mint, or basil), sesame seeds, chili oil


Directions

  1. In a pot, combine the stock, ginger, and garlic.

  2. Bring the mixture to a boil, then immediately reduce the heat to a steady simmer.

  3. Simmer for about 20 minutes.

  4. Remove and discard the ginger and garlic slices.

  5. Stir in the soy sauce and mirin (if using) and keep the broth warm over low heat.

  6. While the broth is simmering, heat a small amount of oil in a separate pan.

  7. Add the sliced shiitake mushrooms and sauté for a few minutes until they begin to soften.

  8. Add the chopped bok choy and cook until just wilted.

  9. Stir the cooked vegetables into the warm broth.

  10. Cook the Noodles Separately. Bring 6 cups of water to a rolling boil. Since 100% buckwheat noodles can get mushy if overcooked, they are best cooked separately from the broth.

  11. Add the soba noodles and cook for 5 to 7 minutes, or according to the package directions. Stir gently to prevent sticking.

  12. Drain the noodles and rinse them thoroughly under cold running water to remove excess starch. Drain well after rinsing. Do not skip this step.

  13. Divide the cooked noodles among serving bowls. Ladle the hot broth and vegetables over the noodles.

  14. Finish each bowl with a drizzle of toasted sesame oil and add your desired toppings.

  15. Serve and enjoy!

References:

Jin J, Ohanenye IC, Udenigwe CC. Buckwheat proteins: functionality, safety, bioactivity, and prospects as alternative plant-based proteins in the food industry. Crit Rev Food Sci Nutr. 2022;62(7):1752-1764. doi:10.1080/10408398.2020.1847027


Kirschner GK. Flavonoids make buckwheat a superfood - new insights into their biosynthesis. Plant J. 2022;111(2):321-322. doi:10.1111/tpj.15880


Markova YM, Sidorova YS. Vopr Pitan. 2022;91(6):17-29. doi:10.33029/0042-8833-2022-91-6-17-29


Zamaratskaia G, Gerhardt K, Knicky M, Wendin K. Buckwheat: an underutilized crop with attractive sensory qualities and health benefits. Crit Rev Food Sci Nutr. 2024;64(33):12303-12318. doi:10.1080/10408398.2023.2249112

This website provides general information only. Content does not constitute medical advice. Consult a healthcare professional for medical guidance.

 
 
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