The final recipe for National Nutrition Month’s tour of global flavors takes us to the Far East and features the traditionally Japanese ingredient soba and the traditionally Chinese ingredient Sichuan peppercorns.

Soba noodles were developed in Japan, but the main ingredient, buckwheat, was cultivated first in China over 8,000 years ago. Despite its name, buckwheat is neither wheat nor a grain; it is considered a pseudograin like quinoa and is itself a gluten-free food. Always read labels when shopping, as many soba noodles on the market are a blend of buckwheat and wheat flour. For a gluten-free noodle, look for one made of 100% buckwheat flour, often labelled Juwari soba.

As they are low glycemic and a good source of magnesium, iron, and dietary fiber, buckwheat soba are a healthy noodle choice. Especially important, buckwheat contains higher levels of the amino acid lysine compared to most staple crops. They also contain all nine essential amino acids and are therefore a complete protein source. Soba noodles cook quickly and require an ice water bath to stop the cooking process in order to avoid becoming sticky and overdone.