Overlooked, underappreciated, and widely misunderstood, buckwheat has faced numerous obstacles gaining traction in mainstream markets, despite its extensive history and remarkable nutritional profile. Despite the name, buckwheat isn’t actually a type of wheat at all, and is in fact a fruit seed from the same plant family as rhubarb. Most people don’t realize that there are different types of buckwheat as well, which vary greatly in quality and flavor.
Big Bold Health has unleashed possibly the most potent, ground-breaking strain as the world’s first ever certified organic, US-grown Himalayan Tartary Buckwheat.
Also referred to as HTB for short, this unique genus of buckwheat is redefining the superfood field as we know it. HTB is packed with immunity-supporting phytonutrients, magnesium, zinc, B vitamins, and prebiotic fiber. If you don’t have time or patience to cook with the flour, you can also get a concentrated dose of its key phytonutrients in supplement form. HTB is also an essential ingredient bolstering Big Bold Health‘s protein shake mix, which easily turns into sweet treats with serious benefits.
For those seeking the full buckwheat experience by cooking and baking with the finely milled flour, even greater nutritional riches await, as HTB contains two times more protein per gram than quinoa.
The biggest barrier to widespread embrace of HTB is the distinctly earthy, bitter flavors created by the rich phytonutrients themselves. Generally speaking, HTB can be substituted 1:1 for up to one third of the wheat flour in many conventional recipes. Lacking gluten, it has none of the elasticity found in other blends, producing more fragile baked goods.
It’s a delicate balancing act, best highlighted by the art of classic soba noodles. Hearty and slightly chewy, with a delicate toasted, nutty flavor, they embrace the harsher, more polarizing taste of buckwheat with grace.
Plain soba is just the start. Spiked with a splash of vinegar, the acid helps to neutralize bitterness and even bring out a faintly sweet aftertaste. Fiery chili crisp brings the heat with crackling spice, setting off sensory fireworks with every bite. Long strands of cucumber join the tangle to cool things off, intertwining bright, fresh herbs with tender edamame.
Blending Japanese noodles with Chinese condiments, it’s a fusion of my favorite summertime sides. Smashed cucumber salad, drizzled with fragrant hot chili oil is cool yet invigoratingly spicy, with a touch of mala‘s numbing tingle. Zaru soba, on the other hand, is mild and refreshing, simple and understated. Combining the two creates an addictive savory experience that seems to hydrate and revitalize right down to the soul, quenching thirst and hunger in one go.
Though the flavor of HTB is distinct, it’s easy to embrace in such a harmonious dish.
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- 120 Grams Himalayan Tartary Buckwheat Flour
- 80 Grams All-Purpose Flour
- 80 Grams Aquafaba
- Additional All-Purpose Flour, as Needed
- 1 Seedless English Cucumber, Julienned
- 1 Cup Shelled Edamame
- 2 Cloves Garlic, Finely Minced
- 2 Tablespoons Chili Crisp
- 1 Tablespoon Black Vinegar
- 2 Tablespoons Fresh Cilantro, Minced
- 2 Scallions, Thinly Sliced
- 1/2 Teaspoon Salt
- To make the soba noodles, whisk the buckwheat flour and all-purpose flour together in a small bowl. Transfer to your pasta maker with the spaghetti extrusion disc installed*. Slowly drizzle in the aquafaba and process according to the manufacturer's instructions. Do NOT cut the soba at any point; it's very delicate and prone to breaking during the cooking process, so you'll end up with shorter strands by the time they're ready to eat.
- Gently toss the freshly extruded noodles with additional flour to prevent them from sticking or clumping together. Let stand in a cool, dry place for at least 1 hour for best results.
- When you're ready to cook the soba, bring a large pot of water to a boil. Add the noodles and cook for only 30 - 60 seconds, until the noodles begin to float. Quickly drain and immediately rinse with cold water to stop the cooking process.
- Transfer the soba to a large bowl and gently toss together with the cucumber, edamame, garlic, chili crisp, black vinegar, cilantro, scallion, and salt. Serve right away, or chill for up to 6 hours.
The measurements for the soba noodles are written in grams because the ratio must be very precise to achieve the proper texture.
*To make the soba noodles without a pasta maker, place the buckwheat flour and all-purpose flour in the bowl of your food processor and pulse briefly to combine. Slowly drizzle in the aquafaba while pulsing until the mixture comes together in a smooth ball. Transfer the dough to a lightly floured work surface. Use the heel of one hand to push the dough away from you, then rotate it a quarter turn. Repeat, dusting with flour, until the dough feels damp but not sticky, 1-2 minutes. Let rest for 30 minutes.
Begin rolling out the dough, working from the center of the dough moving outward in long, even strokes. Gradually shape the dough into a rectangular shape, adding more flour as needed to prevent sticking.
Continue to roll until it's 1/16-inch to 1/8-inch thick; the thinner, the better. Lightly dust the dough with more flour before folding it gently in half without pressing down. Dust again, and fold again in the same direction. This makes it more compact and easier to cut. Use a very sharp knife to cut noodles the 1/16-inch to 1/8-inch thick; the same thickness as your dough. Proceed with the rest of the recipe as directed
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Amount Per Serving: Calories: 493Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 2mgSodium: 454mgCarbohydrates: 92gFiber: 8gSugar: 3gProtein: 17g
All nutritional information presented within this site are intended for informational purposes only. I am not a certified nutritionist and any nutritional information on BitterSweetBlog.com should only be used as a general guideline. This information is provided as a courtesy and there is no guarantee that the information will be completely accurate. Even though I try to provide accurate nutritional information to the best of my ability, these figures should still be considered estimations.