Looking for a quick and nutritious lunch option that’s great for meal prep? This Soba Noodle Salad is the one for you! It’s colourful, delicious and incredibly easy to prepare too.
With just a handful of ingredients and minimal cooking, this salad is perfect for busy weekdays and packs in at least 10 different plant points.
It’s the twentieth recipe in my series of Fifty Fantastic Salads. If you want to see some of the other recipes, you can find them at the bottom of the page.
Why You’ll Love This Easy Lentil Salad
- Quick to make: takes about 15-20 minutes max
- High protein: it has over 23g of protein per serving.
- Perfect for meal prep: stays fresh for days, making it ideal adding to meals all week
- Easily customisable: swap in any veggies you like or add in more protein
- A creamy dressing: a dressing that’s creamy yet dairy-free!
What are the key ingredients of this Soba Noodle Salad
- Soba noodles
- Asparagus
- Cashews
- Carrots
- Radishes
- Edamame beans
- Fresh mint
Tahini tamari dressing:
- Tahini
- Tamari
- Lime juice
- Fresh ginger
- Maple syrup, optional
The Nutritional Benefits of the Main Ingredients
Soba Noodles
Soba noodles are made from buckwheat, a naturally gluten-free seed (despite the name!). They have more protein and fibre than traditional wheat or rice noodles and also contain key minerals like magnesium, manganese, and iron.
Asparagus
Asparagus is a great source of vitamin K and folate as well as powerful antioxidants like glutathione. It’s high in fibre too. The season is short so get yours now!
Cashews
Cashews add texture but also up the healthy fats and plant protein in this salad. They are also a good source of minerals like zinc and magnesium.
Carrots
Carrots are rich in beta-carotene, an antioxidant that your body converts into vitamin A. They’re also a great source of fibre, which supports digestive health and helps keep you feeling full for longer.
Radishes
Great for colour and a bit of pepperiness, radishes are a fun addition at this time of year. They contain vitamin C, fibre and are actually a cruciferous veg, so great as a natural detoxifier!
Edamame Beans
Edamame beans don’t just add a pop of green to this salad, they are a fantastic source of plant-based protein. They also provide fibre, iron, calcium, and magnesium.
Fresh Mint
Mint is more than just a garnish—it’s packed with antioxidants and is fantastic for digestion too.
The Best Dressing for a Soba Noodle Salad:
I like something quite thick and creamy for soba noodles. This tahini tamari dressing is a very easy one to throw together. It has just four ingredients: tahini, tamari, lime juice and some fresh ginger. I like to add a drizzle of maple syrup too, as it balances out the citrus of the lime juice, but this is entirely optional.
It’s creamy but still really fresh and it coats the noodles beautifully.
You can either use a blender to get it very smooth. Alternatively, grate the ginger and add everything to a bowl and mix well.
Storage and Shelf Life
This Soba Noodle Salad will store well in the fridge for up to 4 days.
Just make sure it’s in a sealed tub so it doesn’t dry out.
I don’t recommend freezing.
Recipe Tips
Rinse soba noodles thoroughly after cooking: This stops them from sticking together and helps preserve their texture. Cold water rinsing also stops the cooking process.
Use a good-quality tahini: Opt for a smooth tahini that is made from just sesame seeds (without extra oils or fillers).
Serving tip: If the noodles soak up too much dressing when you store them, add a splash of water or lime juice before serving to revive them.
Swap the veggies: If you don’t like asparagus, carrots, radishes or edamame, then swap them out for your favourites. Peppers, cabbage and/or beetroot all work well.
Make it a meal If you’re looking for a more substantial meal, add some additional protein such as grilled tofu, tempeh, or your protein of choice.
If you liked this Soba Noodle Salad, here are some other fantastic salad recipes:
Asparagus Salad with Lemon Quinoa
Soba Noodle Salad
Ingredients
Salad ingredients:
- 300 g soba noodles (buckwheat) (10.5oz)
- 2 tsp olive oil
- Small bunch of asparagus
- 70 g raw, unsalted cashews (½ cup)
- 2 medium carrots
- 7-8 radishes
- 240 g edamame beans (1½ cups)
- Handful of fresh mint chopped
Tahini tamari dressing:
- 4 tbsp tahini
- 3 tbsp tamari
- 2 tbsp lime juice
- 2 tsp grated fresh ginger
- 2 tsp maple syrup optional
Instructions
- Bring a pan of water to the boil. Add the soba noodles to the water and cook as per packet instructions. Mine took about 5 minutes. Once cooked rinse under cold water and add to a large serving bowl.
- Whilst the noodles are cooking, add the olive to a frying pan or griddle pan and lightly fry to 3-4 minutes until just cooked. Add the cashews to the pan for the last minute or two to lightly toast. Chop the asparagus into bite size pieces and add to the serving bowl.
- Chop the carrots into thin strips and slice the radishes and add to the bowl. Defrost the edamame and add those too.
- Add the dressing ingredients to a small blender jug and blend until smooth. Alternatively, add to a small jar and mix well.
- Pour the dressing over the noodles and vegetables and mix well. Top with the cashews and some chopped mint.
Notes
- This will store in the fridge for about 4 days.
- If the noodles soak up too much dressing when you store them, add a splash of water or lime juice before serving to revive them.
- The nutritional information is based up the recipe serving 4.
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