This refreshing soba salad recipe is perfect for a warm summer day or meal prep for lunch. It requires minimal preparation and tastes delicious! Soba noodles is a type of Japanese noodle made from buckwheat and can be served hot or cold. It provides approximately 3g dietary fibre per 100g and low GI (GI=46).
Serves: 4 Time: 15 mins
Ingredients:
350g Asian Style Salad Mix (can be bought at major supermarkets) or DIY mix (1 grated carrot and 200g grated green/purple cabbage)
90g (about 1 bundle) soba noodles
¾ cup edamame beans
1/2 medium avocado, thinly sliced
1/2 cup spring onions, thinly sliced
Optional: for more protein you can add firm tofu (cut into 1cm cubes) or shredded poached chicken
Dressing
6 tbsp tamari
4 tbsp water
1 tbsp yuzu juice (or lemon juice) – you can find these at most Asian grocery stores
1 tbsp sesame oil
1 inch ginger, grated
Modifications
Gluten-Free: Soba noodles are traditionally made with 100% buckwheat (GF) flour but some brands may use wheat. Check in the ingredients or use gluten-free brands or rice noodles instead.
Low FODMAP: Use green tips of spring onions
Instructions:
Bring water to a boil and cook soba noodles according to package instructions. Drain and rinse under cold water.
If you are making your own salad mix, grate the carrot and cabbage. Transfer to a large mixing bowl.
Thinly slice the green onions and avocado.
Prepare the edamame according to package instructions. If you are using frozen edamame, you can either defrost overnight or cook briefly in boiling water for a few minutes. Set aside.
Prepare the dressing: combine tamari, water, yuzu juice, sesame oil and grated ginger in a small bowl.
Combine the soba noodles, edamame beans, salad, green onions and dressing in a large bowl. Toss everything together.
Transfer to a serving plate or bowl. Top with a few slices of avocado. Enjoy!
Nutrition Profile
Average Quantity per Serving | |
Energy | 1,148 kJ |
Protein | 9g |
Fat, Total | 16g |
- Saturated | 2.8g |
- Polyunsaturated | 2.5g |
- Monounsaturated | 6.9g |
Carbohydrate | 37.7g |
- Dietary Fibre | 7.5g |
- Sugar | 7.1g |
Sodium | 290mg |
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