Lunch

Soba with Mushrooms, Spinach and a Soft Egg

Name: Soba with Mushrooms, Spinach and a Soft Egg
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 130 g Cooked soba noodles; 120 g Mushrooms; 80 g Spinach; 1 large, about 55 g Egg; 20 g Spring onion; 1 clove, about 3 g Garlic; 1 tbsp (15 g) Tamari; 3 g Toasted sesame oil; A pinch Chilli flakes

Soba noodles with mushrooms fried hard, wilted spinach, tamari and a soft-boiled egg broken over the top. Vegetarian, 20 g of protein for 289 kcal.

Calories: 289kcal
Protein: 20g
Fat: 9g
Carbs: 32g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Eggs
Soya
Sesame

Most soba is buckwheat blended with wheat. Pure buckwheat soba exists and carries no gluten.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Cooked soba noodles130 g
Cooked weight.
Mushrooms120 g
Spinach80 g
Egg1 large, about 55 g
Spring onion20 g
Garlic1 clove, about 3 g
Tamari1 tbsp (15 g)
Toasted sesame oil3 g
Chilli flakesA pinch

Method

Lower the egg into boiling water for six and a half minutes, then straight into cold water. Peel it when it is cool enough to hold.
Cook the soba, rinse it under the cold tap and drain well.
Fry the sliced mushrooms in a dry non-stick pan over a high heat for five minutes without stirring much, until they are brown and have stopped releasing water. Add the garlic and spinach and toss until the spinach wilts.
Add the noodles, tamari and sesame oil and toss for a minute. Halve the egg over the top with the spring onion and chilli flakes.

Worth knowing

The mushrooms are cooked in a dry pan so they brown rather than boil. Oil at the start makes them absorb it and steam; the sesame oil goes in at the end for flavour only.
One of the lightest bowls in the set. The egg and the soba between them make up most of the 20 g of protein, which is modest, and the dish is meant as the small end of the range.

Other lunch recipes that share ingredients with this one, or every lunch under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.