Allergy-friendly recipe: Japanese Soba Stir-Fry

Soba noodles are traditionally made with buckwheat, a nutrient-dense grain that is easy on digestion. Be sure to buy true buckwheat noodles as these are fine for FODMAP (some noodles contain wheat, which is not FODMAP friendly).



PREP: 10 mins

COOK: 20 mins

TOTAL: 30 mins




  • 1 small carrot, cut into thin matchsticks
  • 1 small zucchini, cut into thin matchsticks
  • 1 tablespoon  olive oil
  • 100g   raw king prawns, shelled, deveined if necessary
  • 114 g   soba noodles, these are often pre-portioned in the packets
  • 2 teaspoons  soy sauce
  • 2 teaspoons  sesame oil
  • Sea salt


1. In a wok or large frying pan, stir-fry the carrot and zucchini in the oil for about 10 minutes, until they begin to soften. Add the king prawns and continue to stir-fry for another three minutes or so, until the prawns are cooked.

2. Meanwhile, put the soba noodles in a saucepan, pour over boiling water and simmer for around 10 minutes, until soft. Drain.

3. Add the noodles to the vegetables and prawns and toss together well. Add the soy sauce and sesame oil with a pinch of sea salt and toss well.

This is an edited extract from Digestion by Dale Pinnock, published by Hardie Grant Books and available from QBD. Prefer to view recipes on your mobile device? Register for a free one-month membership.