7 Local Gourmet Dishes of Nagano Prefecture!

Nagano Prefecture is rich in regional cuisine that makes the most of its high-quality ingredients including soba (buckwheat noodles). The pristine water and significant temperature differences between day and night, characteristics unique to Nagano's natural environment bring out the best in its ingredients, enhancing the healthy and delicious appeal of "Nagano Gourmet." Here are some recommended local dishes you'll want to try while soaking in Nagano's natural beauty!

About Nagano's Food Culture

Nagano Prefecture is known for its longevity.
It consistently ranks among the top in life expectancy by prefecture.
This longevity is believed to be linked to its healthy diet, which includes horse meat and soba.
The large temperature difference between day and night, combined with well-drained mountain fields, makes Nagano an ideal place for growing buckwheat.
That’s why Nagano is renowned throughout Japan as a top soba-producing region.
Additionally, due to its snowy climate and lack of access to the sea, traditional preserved foods like oyaki (stuffed dumplings) and nozawana (pickled greens) have long been staples and remain popular today.

Shinshu Soba

"Shinshu soba" is a general term for buckwheat noodles made and eaten in Nagano Prefecture.
Representative types include “Togakushi soba” and “Kaida soba,” and there are dozens of variations.
As a result, Nagano has many areas known for soba production and specialty soba.
The term "Shinshu soba" encompasses a wide range of noodles that vary in buckwheat type, region, polishing methods, binding agents, grinding and kneading techniques, and preparation methods. The name and quality also vary depending on the season and how it’s served.
According to the Nagano Prefecture Shinshu Soba Cooperative Association, dried soba that contains at least 40% buckwheat flour produced within the prefecture is certified as “Shinshu soba.”
Try a soba-tasting tour in Nagano, often said to be the best in Japan.

Recommended Points!

Soba is highly nutritious and suitable for diets, making it known as a health food.
Shinshu soba is said to be even more nutritious than regular soba.
While common sarashina soba uses only the refined “first flour,” Shinshu soba is made with whole buckwheat flour, often called “black soba.”
Whole flour includes the outer layer and has a richer aroma, along with more vitamins, rutin, and minerals than refined flour, making it more nutritious.
Those following a low-carb diet will also find Shinshu soba a great option.

Basashi (Horse Sashimi)

Basashi refers to sashimi made from horse meat. Outside of Nagano, the custom of eating basashi has also long existed in Kumamoto.
It is typically eaten with grated ginger or garlic and soy sauce, and the melt-in-your-mouth texture is simply exquisite.
While it has become more commonly available across Japan in recent years, Nagano’s basashi stands out with its thick cuts and incredibly tender texture!
It is especially popular in the Ina Valley around Iida City in Nagano Prefecture, where it is served at izakayas (Japanese pubs), set meal shops, and local cuisine restaurants.

Recommended Highlights!

Basashi is a great health food, perfect for both dieting and nutritional supplementation.
It has only one-third the calories of beef and half that of pork, with only one-eighth the fat content compared to other meats.
Moreover, it contains three times more glycogen—a key energy source for humans—than beef.
It’s also rich in iron, vitamins, and calcium. In fact, its iron content surpasses that of spinach and hijiki seaweed.
Because of these benefits, it is also believed to help prevent adult diseases and strokes.

Oyaki

Oyaki is a type of steamed bun made by wrapping vegetables in wheat flour dough.
It’s similar to a Chinese steamed bun, and when you split the chewy dough in half, you’ll enjoy a warm, juicy interior.
It’s a traditional dish of Nagano Prefecture, with fillings ranging from nozawana (pickled greens), hijiki (seaweed), sweet red beans, apples, dried daikon radish, kinpira (braised burdock), eggplant, pumpkin, mixed vegetables, and shimeji mushrooms.
While the dough is primarily made from wheat flour, some versions use buckwheat flour or rice flour. There are also bread-like oyaki made with baking powder or yeast.
Cooking methods vary as well—“ash-baked oyaki,” “baked then steamed,” “steamed then baked,” “only steamed,” and “fried oyaki.”
In Nagano, you can enjoy many different varieties of this beloved local snack.

Recommended Points!

Oyaki is small in size, making it easy to eat like a Chinese steamed bun.
It’s convenient as both a snack and a meal, and easy to carry around.
Moreover, it is highly nutritious, offering a balanced intake of protein, carbohydrates, vitamins, and minerals.
When you’re feeling a little hungry, nutrient-rich oyaki is a great choice!

Sauce Katsu-don (Komagane)

Komagane Sauce Katsu-don is a hearty specialty dish of Komagane, made by layering shredded cabbage over rice and topping it with a cutlet dipped in a special house-made sauce.
Unlike the typical egg-bound katsu-don, this version features crispy cutlets dipped in secret sauces unique to each restaurant, allowing you to enjoy a crunchy texture distinctive to this area.
Though simple, the contrast of hot cutlet and cold cabbage, combined with the sweet and savory sauce, is exquisite—you’ll be hooked after one bite!

Recommended Points!

In Komagane City, you can enjoy many different varieties of sauce katsu-don depending on the restaurant.
In addition to regular cutlets, you’ll find large shrimp fries, filet cutlets, and mixed fries that practically overflow from the bowl.
Though it may seem rich, the light sauce and crunchy cabbage make it refreshing, and even women often finish the entire bowl.
Many restaurants also offer mini-sized portions, so it’s great for children too.

Togakushi Soba

Togakushi soba is the most famous variety of Shinshu soba and is considered one of Japan’s top three sobas.
Originating in the myth-rich region of Togakushi, it has a dark color and is characterized by a unique serving style called “bocchi-mori.”
It is said that when this soba was served to pilgrims at the lodges of the power spot Togakushi Shrine, its delicious taste became known throughout Japan.
There are many famous soba shops in the Togakushi area, so be sure to try it along with other local specialties when visiting Nagano.

Recommended Points!

One of the defining features of Togakushi soba is the “bocchi-mori” style, where five bundles of bite-sized soba are served together.
There are several theories about its origin: “It’s derived from the five deities in the Amano-Iwato legend passed down in Togakushi,”
“It represents human souls,” “It corresponds to the five shrines in the Togakushi area,” or “The kanji can also be written as ‘法師盛り’ (Hōshi-mori).”
Whatever the origin, just eating it in sacred Togakushi feels like a blessed experience.

Nozawana Pickles

Nozawana pickles are a well-known type of Japanese pickled vegetable, recognized across the country.
While many pickles tend to have a strong and unique flavor, Nozawana pickles are known for their mild taste and lack of pungency.
They can be enjoyed as-is, used as a filling for rice balls or oyaki, added to fried rice or stir-fries, or finely chopped and mixed with natto as a garnish—there are many ways to enjoy them.

Recommended Points!

Nozawana
Studies have shown that Nozawana pickles are rich in nutrients and effective in preventing cancer.
They contain high levels of vitamin C, enough to suppress carcinogenic substances known as "nitrosamines."
They are also known to have anti-carcinogenic and immune-boosting properties, and are rich in minerals and dietary fiber.
Perhaps one of the secrets to Nagano Prefecture's longevity is the long-standing love for Nozawana pickles.

Rōmen

Rōmen is a local B-grade gourmet dish from the Ina region, made with thick steamed Chinese-style noodles, cabbage, and mutton.
Depending on the restaurant, there are two main styles: a "soup type" resembling ramen, and a "yakisoba type" with no soup.
The soup type usually has a soy sauce-based flavor, while the yakisoba type tends to be flavored with sauce.
Centered around Ina City, it is said that there are currently about 90 establishments where you can enjoy rōmen.

Recommended Points!

Sesame Oil
Despite its appearance, rōmen is typically served with a mild flavor in most restaurants.
There’s a reason for this mildness.
Various condiments such as soy sauce, Worcestershire sauce, vinegar, and sesame oil are provided on the table.
Diners are encouraged to adjust the flavor to their liking using these seasonings.
This means the ways to enjoy it are endless!
Customize your rōmen and enjoy the experience of discovering your favorite flavor combination.

Summary

Nagano Prefecture is home to a wealth of healthy and delicious local dishes.
While some items can be ordered online, they taste exceptionally better when enjoyed amidst the region’s fresh water and lush natural surroundings.
Even the same dish can have unique flavors depending on the shop.
Be sure to walk around and sample different places—create your own personalized gourmet map of Nagano!