Print this page | Sign up for free e-bulletins
 | Bookmark This Page
Japanese Wild Mushrooms with Soba

Soba noodles, which are made with buckwheat and wheat flour, were always considered a health food, and as early as 300 years ago were believed to relieve stress and cure ulcers. They cleanse and energize the body as well.

Food as Medicine
Buckwheat is not a grain, but a fruit seed, and does not contain gluten. That makes it an appropriate substitute for some people who are gluten-sensitive. Be aware, however, that it is often combined with wheat (as it is in soba noodles) to give more structure to baked or boiled dough.


1 four-inch-square giant kelp (konbu - available at natural foods markets)
5 cups cold water
1 cup dried bonito flakes (katsuo bushi - available at Asian markets)

1/2 pound fresh shiitake mushrooms, stems trimmed
4 ounces oyster or maitake mushrooms, stems trimmed
1/2 pound soba noodles
2 1/2 tablespoons sweetened rice wine (mirin)
5 tablespoons soy sauce
4 whole scallions, ends trimmed and cut diagonally into .25-inch lengths


1. To make the Dashi, clean the kelp if necessary with a damp cloth, removing any dirt. Put into a large saucepan with the water and bring to a boil over high heat. Remove the kelp immediately and reserve for another use.

2. Bring the water to a boil again, add the bonito flakes, stir, then remove from the heat. Let the flakes settle to the bottom of the pan, about 1 minute, and strain the liquid through a fine strainer or a strainer lined with cheesecloth, into a Dutch oven or a casserole. Discard the bonito flakes.

3. Cut the mushrooms into thin slices.

4. Bring 4 quarts water to a boil in a large pot. Drop the soba into the water, and stir to prevent them from sticking together. Bring to a boil again and cook 3 1/2 to 4 minutes, until just tender. Drain the noodles in a colander and rinse under warm water. Drain again and divide the noodles among six serving bowls.

5. Add the sweetened rice wine and soy sauce to the dashi, and heat to a gentle boil. Add the mushrooms and scallions, and cook for 4 to 5 minutes over medium-high heat. Skim any impurities from the surface.

6. Ladle the mushrooms, scallions and hot broth over the noodles and serve.

Want more healthy, delicious recipes? Join the Dr. Weil on Healthy Aging online guide for access to hundreds of anti-inflammatory recipes and our exclusive eating guides. Sign up today and get 14 days free!

Serves 6
Recipe from "A Spoonful of Ginger" by Nina Simonds (Alfred A. Knopf, 1999)


For your free personalized supplement recommendation, visit Dr. Weil's Vitamin Advisor.

The Weil Vitamin Advisor
Get your FREE personalized vitamin recommendation & supplement plan today!

Dr. Weil on Healthy Aging
Your Online Guide to the Anti-Inflammatory Diet. Start eating for your health - begin your free trial now.

Dr. Weil's Spontaneous Happiness
Achieve emotional well-being in just eight weeks! Start your 10-day free trial now!

Vitamin Library
Supplement your knowledge with Dr. Weil's essential vitamin facts. Learn why they are necessary and more.

Dr. Weil's Optimum Health Plan
Your 8-week plan to wellness.
Begin your journey today!

Dr. Weil's Head-to-Toe Wellness Guide
Your guide to natural health.
Use the Wellness Guide today!

Dr. Weil's Anti-Inflammatory Diet
Food Pyramid

Our interactive tool can help improve overall health through diet.

Condition Care Guide
Learn about health conditions from acne to vertigo, and Dr. Weil's view of the best treatment options for each.

Healthy Recipes
Discover a treasure trove of healthy, healing foods and creative, delicious ways to prepare them.

Q&A Library
Over 2,000 questions from you and their corresponding answers from Dr. Weil.

Copyright © 2015 Weil Lifestyle
Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

Ad Choice
Advertising Notice

This Site and third parties who place advertisements on this Site may collect and use information about your visits to this Site and other websites in order to provide advertisements about goods and services of interest to you. If you would like to obtain more information about these advertising practices and to make choices about online behavioral advertising, please click here