Recipe description
June 10, 2026
Soba Noodles with Miso Tahini Sauce
A gut-friendly bowl with fiber, fermentation, and plant diversity.
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from buckwheat soba and vegetables.
- Fermented miso adds gut-friendly compounds and depth of flavor.
- Balanced with protein, healthy fats, and plant diversity.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Soba noodles
200
gram
Miso
2
tablespoon
Tahini
2
tablespoon
Water, tap
120
ml
Garlic
1
clove
Soy sauce
1
tablespoon
Sesame oil
1
teaspoon
Green onions
2
piece
Chili flakes
1
pinch
Instructions
1
Cook the soba noodles according to package instructions until al dente. Drain and rinse under cold water.
2
In a bowl, mix together miso, tahini, water, minced garlic, soy sauce, and sesame oil until well combined.
3
In a serving bowl, toss the cooked soba noodles with the miso tahini sauce.
4
Garnish with chopped green onions and a pinch of chili flakes.
5
Serve immediately and enjoy your gut-friendly bowl.
More Recipes For Your Gut
Nutrition
520 kcal
Calories
17 g
Protein
62 g
Carbohydrates
6 g
Fiber
5 g
Sugar
22 g
Fat
4 g
Saturated fat
1.2 g
Salt
FAQ
Is this recipe vegan and vegetarian?
Yes. It’s plant-based and generally vegan; check miso for any animal-derived ingredients (some miso varieties use fish-based stock in dashi).
Is it gluten-free?
Not necessarily—the soba often contains wheat. Use 100% buckwheat soba or gluten-free noodles, and read labels for gluten and cross-contamination.
What allergens are present?
Contains sesame (tahini) and soy (miso). Buckwheat is gluten-free, but cross-contamination is possible.
How do I cook soba properly for this recipe?
Boil according to package, drain, rinse with cold water, drain well, then toss with the sauce.
How can I add more protein?
Add cubed tofu, edamame, or tempeh, or serve with an extra protein on the side.
How should I store leftovers?
Refrigerate separately; keep the sauce separate from the noodles; best within 2–3 days.
How can I adjust flavor if it’s too salty or bland?
For saltiness, add more tahini or a splash of water; for brightness, add a little rice vinegar or lemon; adjust miso gradually.
Is this quick to prepare in under 20 minutes?
Yes, especially if you have soba ready-cooked; plan for about 15–20 minutes.
Does miso have probiotics? Should I avoid boiling it?
Miso is fermented and can contain probiotics; heating can reduce live cultures, so add miso after removing from heat if you want probiotic benefits.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.