When the summer heat arrives in Korea, one dish that always brings comfort and cool relief is Naeng Memil Guksu—cold buckwheat noodles. It’s light, refreshing, and packed with nutrition, especially when made with high-quality buckwheat noodles. This dish is inspired by the iconic Mijin Restaurant in Gwanghwamun, a beloved place where locals line up for a simple yet unforgettable bowl of cold soba-style Korean noodles.
If you’re looking for a satisfying dish that supports your weight loss goals without sacrificing flavor, this one’s for you.
Why Buckwheat Is a Smart Choice for Dieters
Despite its name, buckwheat is not related to wheat at all—it’s a seed from a plant closely related to rhubarb. This makes it naturally gluten-free and lower in carbohydrates than refined flours.
But even more importantly, buckwheat is rich in fiber, protein, and antioxidants. It contains rutin, a compound known to support blood vessel health and reduce inflammation. Choosing noodles made with 100% buckwheat or at least 80% buckwheat (called jeongchal memil in Korean) can help you stay fuller longer and reduce blood sugar spikes—making it a perfect addition to a low-glycemic diet.
Look for labels that say “100% buckwheat” or “no wheat flour added” for optimal health benefits.
Cold Buckwheat Noodle (Naeng Memil Guksu) Recipe
Ingredients (2 servings):
- 200g dried buckwheat noodles (100% or high buckwheat content preferred)
- 1/2 cup grated Korean radish (무, daikon)
- 1 green onion, finely chopped
- 1 tsp wasabi
- 1 tsp sesame seeds (optional)
- Cold broth (see below)
- Soy sauce for dipping (optional)
For the Broth (Mijin-style clear soy dipping sauce):
- 2 cups water
- 10g dried kelp (dashima)
- 10g dried anchovies
- 1 tsp soy sauce
- 1/2 tsp mirin (optional)
- A pinch of salt
Instructions:
- Make the broth: Boil water with kelp and anchovies for 10 minutes. Remove the solids. Add soy sauce and a pinch of salt. Let it cool, then chill in the fridge.
- Boil the noodles: Cook noodles in boiling water according to package instructions (usually 3–4 minutes). Stir occasionally to prevent sticking.
- Rinse well: Drain and rinse the noodles thoroughly in cold water to remove starch. Ice water works best.
- Serve: Place noodles in a bowl. Top with grated radish, wasabi, chopped scallions, and sesame seeds if using.
- Add cold broth: Pour chilled broth over noodles. Serve with a dipping sauce if preferred.
Health Benefits of Daikon and Wasabi
Both grated Korean radish (mu) and wasabi are more than just condiments—they have surprising health benefits:
- Grated daikon contains digestive enzymes like amylase and esterase, which help break down starches and fats. It also has anti-inflammatory properties and supports detoxification.
- Wasabi is known for its antibacterial and anti-inflammatory effects. It may help support immunity and even aid in preventing foodborne illness when eating raw or cold dishes.
Together, they balance the cold nature of the noodles and keep your gut happy.
What to Eat with Naeng Memil Guksu?
Cold buckwheat noodles are a meal on their own, but here are some light sides you can enjoy:
- Seasoned tofu slices or pan-fried tofu for extra protein
- Cucumber salad (oi-muchim) for crunch and hydration
- Kimchi – spicy, fermented, and packed with probiotics
- Grilled fish (like mackerel) for a healthy omega-3 boost
These additions can transform your bowl into a balanced, low-calorie summer feast.
A Cooling Dish for Hot Days
What makes Naeng Memil Guksu especially perfect for summer is its cool temperature, low fat content, and refreshing texture. It helps you feel light yet satisfied and supports your energy levels without the heaviness of hot, oily dishes.
Whether you’re following a structured meal plan or just trying to eat cleaner during the warmer months, this is one recipe to add to your summer rotation.