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Soba Noodle Soup

This hormone-balancing, low-FODMAP, gut-repairing bowl is designed for both nourishment and therapeutic support. A warm, mineral-rich broth soothes the digestive tract and calms the nervous system, while gluten-free buckwheat soba provides bioactive rutin to support circulation. Carefully selected low-FODMAP vegetables minimize fermentation, and clean, high-quality protein promotes hormone production and lasting satiety, creating a meal that is both healing and satisfying.

Ingredients (Serves 2)

Broth

  • 4 cups organic bone broth or vegetable broth 
  • 2 tbsp coconut aminos
  • 1 tsp sesame oil
  • 1 tbsp freshly grated ginger
  • 1 tbsp apple cider vinegar 

Noodles

  • 180 g 100% buckwheat soba noodles

Vegetables (Low-FODMAP)

  • 1 carrot, thinly sliced
  • 1 cup zucchini slices
  • 1 cup baby spinach or bok choy
  • 2 spring onion green tops only

Protein 

  • Wild salmon
  • Free-range chicken
  • Organic firm tofu 

Instructions

  1. Cook soba noodles separately, rinse, set aside
  2. In a pot, gently warm sesame oil + ginger (no browning)
  3. Add broth, coconut aminos, vinegar
  4. Simmer 5 minutes
  5. Add carrots & zucchini → simmer 3–4 minutes
  6. Add protein until cooked
  7. Stir in greens last
  8. Serve broth over noodles

Toppings

  • Sesame seeds 
  • Nori strips 
  • Fresh parsley or coriander 

Notes

This recipe is thoughtfully designed to provide combined functional medicine benefits. It supports hormone balance with a careful blend of protein, healthy fats, and fibre while avoiding refined sugar, helping to stabilize blood sugar and support cortisol, insulin, and oestrogen regulation. The dish is low-FODMAP, free from onion, garlic, wheat, and dairy, and contains gentle fibres that minimize bloating and digestive discomfort. It is also autoimmune-friendly, featuring gluten-free, dairy-free, and anti-inflammatory ingredients with no processed additives. Finally, it promotes gut healing through warm, easy-to-digest foods, nutrient-rich bone broth, and digestive-supporting ginger, creating a meal that is both nourishing and soothing for the digestive system.

Approximate nutrition for just broth + vegetables:

  • Calories: 70 kcal
  • Protein: 3 g
  • Fat: 3 g (mostly from sesame oil)
  • Carbohydrates: 10 g
  • Fiber: 3 g
  • Sodium: 700–900 mg (from broth + tamari)
  • Vitamin A: ~7000 IU (carrot + greens)
  • Vitamin C: 20 mg
  • Iron: 2 mg
  • Calcium: 80 mg

Noodles (per 90 g dry per serving)

  • 100% buckwheat soba noodles (90 g dry, ~100 g cooked)

Nutrition (per serving):

  • Calories: 300 kcal
  • Protein: 11 g
  • Fat: 1 g
  • Carbohydrates: 64 g
  • Fiber: 5 g
  • Magnesium: 80 mg
  • Manganese: 1.2 mg

Dr. Patel

Dr. Patel is deeply passionate about medical research and helping her patients improve their daily routines, reduce symptoms, and enhance overall health.

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