food to glow

feel good food that's good for you

Silky and seasonal wild garlic, #miso and spinach #sauce for pasta, noodles, steamed vegetables and more. #wildgarlic #rawfood #vegan #glutenfree

Silky and seasonal wild garlic, miso and spinach sauce for pasta, noodles, steamed vegetables and more. So easy, and naturally vegan.

Silky and seasonal wild garlic, #miso and spinach #sauce for pasta, noodles, steamed vegetables and more. #wildgarlic #rawfood #vegan #glutenfreeBy Kellie@foodtoglow > Have you walked by a stream or in woods of late? Has your nose been assailed by a pungent but familiar scent? With any luck what you are picking up on the spring breeze is the rather wonderful aroma of wild garlic.

wild garlic noodles 2Finding wild garlic

Despite our delayed spring and only recently departed snow, wild plants are valiantly pushing through the chilly soil. Being a rather delicate flower myself, it is only now that I have been heading out to the woods behind my house to see what’s up and ready to pick. Always on the top of my list is wild garlic. When I smell wild garlic, my first thought is “dinner!”.  🙂

At this time of year, I like to head out and harvest a few handfuls of tender young leaves every few days, daydreaming as I walk about what I will make with my armful of free food. I usually pick soft, not-yet-stinging nettles, too.

Silky and seasonal wild garlic, #miso and spinach #sauce for pasta, noodles, steamed vegetables and more. #wildgarlic #rawfood #vegan #glutenfreeBemused dog walkers have no doubt spotted me, bottom in the air, bending down with my scissors, filling a small cloth bag with these familiar but unremarkable looking leaves. In warmer areas, or more open spaces such as our nearby river, wild garlic – aka ramsons, buckram, wood garlic, bear leek – is flourishing, the beautiful, star-like white flowers standing in upright spikes.

Wild garlic is really one of those foods that I have become quite evangelical about over the years: uber useful, super nutritious, mega tasty and, if you have some local woods or a river nearby, it is free. I am, of course, in the free camp. *smugface*

But even if you have to buy it, wild garlic is cheap stuff. Where it grows it tends to grow in abundance, spreading thickly in deciduous woodlands. No one actually has to spend time and money growing the stuff. It’s wild. It’s a prolific spreader. It’s free to pick. I’ve recently spotted wild garlic at a local farmer’s markets for £1 a bag, which is pretty good. Don’t, however, go looking for it in the supermarket: wild garlic has the keeping qualities of a snowflake (in the non-political sense!) and can’t be reliably kept. Buy it/pick it and use it within day or two. I find it stores best “dirty” and in a paper bag, or wrapped in slightly damp paper towels.

Safe wild garlic foraging

One thing to say about wild garlic is to know what you are looking for. There are four toxic plants growing in the same conditions as wild garlic. If a strong garlic smell has led you to a patch of likely leaves, rub one between your fingers to make sure it is wild garlic: other leaves will smell grassy. But once you have the wild garlic scent on your fingers you might not be able to distinguish plants in another area. But hopefully the patch you find will provide enough for a couple of dishes. Don’t be greedy and over-pick; and don’t dig up the plants themselves.

What to look for: wild garlic leaves are single and sword-like, with a single vein. The edges are smooth. When young they look like grass and can be hard to distinguish from other plants. But once they broaden out they become convex. The colour is a deep green. Lily of the valley, which is often nearby and is the one most likely to cause confusion, has by comparison dullish paired leaves on a single, slightly reddish-bottomed stem. The lower stem of wild garlic is pure white. When the plants are in flower, the difference is very obvious as lily of the valley smells perfumed, and the flowers are delicate frilled bells. If you have any doubt, don’t pick. Here is a pictorial post about the differences between wild garlic and lily of the valley.

Silky and seasonal wild garlic, #miso and spinach #sauce for pasta, noodles, steamed vegetables and more. #wildgarlic #rawfood #vegan #glutenfreeHow to use wild garlic

The easiest thing is to make pesto. Topped with a layer of oil it will keep in the refrigerator for a couple of weeks. The best way to keep wild garlic pesto – or just blended wild garlic and oil – is to freeze it in an ice cube tray (or two). Pop the green cubes into a labelled bag to use over a few months. Add them frozen into most recipes. I LOVE later in the year coming across a hitherto lost bag of wild garlic pesto.

An immediate thing to do with at least a handful is to toss some onto a freshly baked pizza or add a chopped handful to a pasta dish. Add it also to mashed potatoes, bean dishes, risotto, bread (look out for my recipe soon), savoury tarts and quiches, in homemade gnocchi, with seafood (such as steamed mussels) and perhaps even a savoury custard.

Just a note on taste: while the smell is very pungent, the taste is much more nuanced. Proper garlic is much stronger: it would take a couple of handfuls of the wild version to come near the hit of raw garlic.

Have you been foraging for wild foods lately? What are you picking and making?

Silky and seasonal wild garlic, #miso and spinach #sauce for pasta, noodles, steamed vegetables and more. #wildgarlic #rawfood #vegan #glutenfree

Wild Garlic Miso Sauce with Soba Noodles

  • Servings: 2-3
  • Difficulty: easy
  • Print

This recipe uses fresh spinach as a base to bulk out the sauce, but the wild garlic is definitely the star. The two miso pastes give a lovely umami dimension. Use all of either if you don’t have both, remembering that brown miso is stronger and saltier than white miso. The sauce will keep for one day. Try it on any type of pasta, or grain. Even steamed spring vegetables. xx

**adapted from a spinach sauce recipe in Bon Appetit.

125g (4.5 oz) new season’s spinach leaves, well-washed and chopped

65g (2.3 oz) wild garlic leaves, well-washed and chopped

2 tsp Sweet white miso

2 tsp Brown rice miso (see note above)

2 cloves of garlic, peeled and chopped (yes,  you read correctly)

1 tsp Toasted sesame oil

2 tbsp neutral oil like organic rapeseed (UK) or grapeseed

1/2 tbsp lemon juice

1 tbsp  Yuzu juice – optional (or use 1 & 1/2 tbsp lemon juice)

White pepper, to taste

Soba noodles or other noodles, amount up to you – I use about 50 uncooked grams per serving

Toasted sesame seeds, to garnish

Silky and seasonal wild garlic, #miso and spinach #sauce for pasta, noodles, steamed vegetables and more. #wildgarlic #rawfood #vegan #glutenfreeMethod

1. Place the sauce ingredients in a blender or food processor and blend until you get a smooth green paste. Taste and adjust as you wish – maybe a little salt if you are using all white miso.

2. Boil your (soba) noodles as directed and drain.

3. Pour the sauce over the noodles and toss well with tongs.

4. Serve with sesame seed garnish and maybe a little extra lemon or yuzu.

More protein? Top with sauteed or steamed tempeh, tofu or prawns/shrimp

More veg? Serve with sliced avocado, steamed broccoli or peas.


More wild garlic recipes on Food To Glow

wild garlic, rice and bean soup - cheap & delicious!

wild garlic, rice and bean soup – cheap & delicious!

Asparagus, Tomato and Preserved Lemon Ricotta Pasta with Wild Garlic Oil

Creamy Kale, Egg and Wild Garlic Toast Bake

Wild Garlic Soup (see image above)

Wild Garlic, Lemon and Ricotta Toast

Wild Garlic Pesto Risotto

and this Instagram suggestion

Recipes from some lovely UK food bloggers

Wild Garlic Scone

Wild Garlic Spelt Risotto

Wild Garlic Cheese Scones

Wild Garlic Tattie (Potato) Scones)

Wild Garlic and Basil Pesto with Baobab

Sweet Potato, Wild Garlic and Spinach Soup

Wild Garlic, Rocket and Goat’s Cheese Gözleme

Cornish Asparagus Risotto with Peas and Wild Garlic Pesto

Silky and seasonal wild garlic, #miso and spinach #sauce for pasta, noodles, steamed vegetables and more. #wildgarlic #rawfood #vegan #glutenfree

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites. Clicking on and buying from these links (UK only) costs nothing extra to you but helps offset the costs of running Food To Glow and keeping it ad-free. Thanks so much for your support. 🙂

29 thoughts on “Wild Garlic Miso Sauce with Soba Noodles {vegan/gluten-free recipe}

  1. Jacqueline Meldrum says:

    That looks fabulous Kellie. I never think of using miso as a flavouring (note to self!). I’ve not gathered any wild garlic this year so far either, but my local woods is overflowing with it. I must visit it soon. Shared!

    1. kellie anderson says:

      I hope you do, Jac. There are just so many things to do with wild garlic, but the good stuff is only around for awhile.

  2. simplensage says:

    Reading this recipe just made my mouth water! Will be looking around for wild garlic on my next trip to the grocery store, for sure. Great recipe!

    1. kellie anderson says:

      I hope you find some in a market. It’s fantastic. Just don’t pay too much for it. It’s free to pick, and doesn’t need to be cultivated after all.

  3. Wow those noodles look incredible!!! Great work (:

    1. kellie anderson says:

      Thanks so much 🙂

  4. Mr A says:

    The colours in your food are amazing, I feel healthier just looking at the photos!!!

    1. kellie anderson says:

      Aw, cheers Mr A. 🙂

  5. Looks really delicious.

    1. kellie anderson says:

      Thank you, Rozina. I”m glad you like the look of it. 🙂

      1. You’re very welcome Kellie 🙂 your meal was really lovely.

  6. Mike says:

    Do you have sources for the ‘cancer prevention’ tag? Is there a specific molecule involved?


    1. kellie anderson says:

      The compounds in wild garlic overlap with those found in cultivated garlic. Garlic and spinach are both noted for containing phytochemical compounds that may help prevent numerous inflammatory conditions as well as some cancers, specifically of the digestive tract. In general, low-sugar, unprocessed plant-based diets are promoted as being disease-preventing. Here is a link tha you may wish to explore on wild garlic:

      1. Mike says:

        Cool. Thank you Kellie.

      2. kellie anderson says:

        You’re welcome, Mike. As a cancer health educator “in real life”, I have a special interest in phytonutrients.

  7. Yum! Sounds amazing! I might just have to make this soon.

    1. kellie anderson says:

      I hope that you do. Let me know!

  8. Love this for sooo many reasons, love green, love walks through woods, love wild garlic, love free food, and adore your recipe. This is a total winner. Thank you for posting it!

    1. kellie anderson says:

      This totally has your name on it, Niki 🙂

  9. This looks so vivid! I love the idea of it, and pairing wild garlic with Miso in this sort of dish is not something I’d have thought of – great!

    1. kellie anderson says:

      Luckily it goes very well. I think miso goes with most savoury dishes. How well probably depends on the amount.

  10. superfitbabe says:

    Oh my gosh, I have never seen wild garlic! Who would have thought that they resemble large stalks of grass? I can imagine them having a very pungent taste that pairs incredibly with something a lot more bland like noodles, sweet like sesame, or bitter like miso. This soba noodle dish is absolutely beautiful. It works so well in making a wild garlic miso sauce!

    1. kellie anderson says:

      It’s very grassy looking, indeed. But that smell gives it away! Honestly, it tastes much milder than it smells. Which is kind of hard to believe when you can smell it from metres away!

  11. What a gorgeous colour that garlic has! I have actually never tried it, I am really curious now as to how it would taste like…

  12. this is so amazing

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: