ボリュームたっぷりのそば粉テンツゥクヌードル：チベットの栄養満点ヌードルスープ
(Hearty Buckwheat Thenthuk: Tibetan Nourishing Noodle Soup)
(0 レビュー)
材料
-
200 grams そば粉
(Use 100% pure buckwheat flour for authentic flavor)
-
150 ml ぬるま湯
(Adjust water to form elastic dough)
-
1 tbsp 植物油
(For kneading and coating dough)
-
1 liter 野菜ブロス
(Homemade or low sodium store-bought)
-
3 units ニンニクの cloves
(細かく刻んだ)
-
1 inch ショウガの根
(おろした)
-
1 medium ニンジン
(ジュリエンヌ)
-
100 grams 青野菜
(Such as spinach or bok choy, chopped)
-
1 tbsp 醤油
(低ナトリウムが好ましい)
-
handful units フレッシュコリアンダー
(飾り用に刻んだ)
-
to taste units 塩
(Add gradually)
-
0.5 tsp ブラックペッパー
(新鮮に割った)
(Use 100% pure buckwheat flour for authentic flavor)
(Adjust water to form elastic dough)
(For kneading and coating dough)
(Homemade or low sodium store-bought)
(細かく刻んだ)
(おろした)
(ジュリエンヌ)
(Such as spinach or bok choy, chopped)
(低ナトリウムが好ましい)
(飾り用に刻んだ)
(Add gradually)
(新鮮に割った)
栄養
- 分量: 4
- 1人分の量: 1ボウル（300ml）
- Calories: 310 kcal
- Carbohydrates: 58 g
- Protein: 9 g
- Fat: 3.5 g
- Fiber: 8 g
- Sugar: 4 g
- Sodium: 500 mg
- Cholesterol: 0 mg
- Calcium: 40 mg
- Iron: 2.8 mg
作り方
-
1 - Prepare Buckwheat Dough:
In a clean bowl, combine buckwheat flour with warm water and optional vegetable oil. Knead until you form a smooth, elastic dough covering with a damp cloth and let rest for 15 minutes.
-
2 - Roll and Tear Noodles:
Roll dough into a thick flat sheet on a floured surface. Using your hands or a knife, tear or cut into irregular 3-inch long thick strips to form hearty handmade noodles.
-
3 - Prepare the Broth Base:
In a large pot, heat vegetable broth over medium heat. Add garlic and ginger and let simmer until fragrant around 5 minutes.
-
4 - Cook Vegetables:
Add julienned carrot and leafy greens into the broth. Simmer gently until vegetables have softened but remain slightly crunchy.
-
5 - Simmer Noodles:
Add buckwheat noodles to the simmering broth. Cook 3-5 minutes until noodles are tender but still springy.
-
6 - Season and Garnish:
Add soy sauce, salt, and freshly cracked black pepper to the broth to taste. Ladle into bowls and garnish with chopped fresh coriander.
In a clean bowl, combine buckwheat flour with warm water and optional vegetable oil. Knead until you form a smooth, elastic dough covering with a damp cloth and let rest for 15 minutes.
Roll dough into a thick flat sheet on a floured surface. Using your hands or a knife, tear or cut into irregular 3-inch long thick strips to form hearty handmade noodles.
In a large pot, heat vegetable broth over medium heat. Add garlic and ginger and let simmer until fragrant around 5 minutes.
Add julienned carrot and leafy greens into the broth. Simmer gently until vegetables have softened but remain slightly crunchy.
Add buckwheat noodles to the simmering broth. Cook 3-5 minutes until noodles are tender but still springy.
Add soy sauce, salt, and freshly cracked black pepper to the broth to taste. Ladle into bowls and garnish with chopped fresh coriander.
ボリュームたっぷりのそば粉テンツゥクヌードル：チベットの栄養満点ヌードルスープ :の詳細
Buckwheat Thenthuk Noodle Broth
This recipe is an innovative twist on traditional Tibetan Thenthuk, a staple hand-pulled noodle soup originating from the Himalayan region. Using buckwheat flour instead of wheat flour adds an earthy complexity and hearty texture, while giving it a gluten-free angle. Thenthuk means 'pull' in Tibetan—originally the dough is pulled and stretched by hand, but for convenience, we tear the dough by hand irregularly to keep its character. The simple vegetable broth seasoned with garlic, ginger, and vegetables mirrors the nourishing and warming qualities of Tibetan mountain cuisine.
Buckwheat is prized in Tibet for its nutritional qualities and tolerance to high-altitude climate. Combining it in a noodle soup format makes for a substantial yet healthy comfort meal, laden with fiber and protein.
This dish embodies the essence of rustic humility fused with wholesome nourishment: minimal ingredients delivering maximum warming impact. The addition of soy sauce introduces subtle umami while fresh coriander adds brightness. It’s perfect for cold weather or anytime you crave gentle earthiness.
Tips:
- Maintaining dough elasticity is key for easy tearing and even cooking.
- Use homemade vegetable broth when time permits for a deeper flavor.
- Vegetables are flexible—feel free to add mushrooms or radishes for local adaptations.
- Adjust soy sauce and salt according to your salty preference.
Cultural Context:
Thenthuk traditionally unites families and friends in Tibetan regions, symbolizing warmth, wellness, and togetherness in harsh climates. Creating your own buckwheat Thenthuk noodle broth is not just making a meal—it's a way to commemorate age-old Himalayan culinary traditions with a contemporary twist.
Enjoy both the soulful taste and the heritage encapsulated in every bowl of this Buckwheat Thenthuk Noodle Broth.
