Refreshing Cold Soba Noodle Salad

By July 26, 2014Food, Main Dishes, Recipes

I‘ve been globetrotting recently, and boy does it feel good to be back home! I’ve missed my nest: my couch, my favorite coffee mug, my baby bird Ari sitting on my shoulder, and most of all my kitchen. 

Traveling just seems to throw off your groove – you’re just thrown here and there, willy-nilly, and are expected to keep up your usual habits on an unpredictable schedule. I, for one, couldn’t wait to get back into the kitchen and finally be able to control what I put in my belly! 

This Soba Noodle Salad is just what the doctor ordered: cold, fresh, chock full of herbs and healthy goodness.

If you’ve never had soba noodles, this is a great way to dive in and try ’em out. Soba is essentially a Japanese noodle made entirely from buckwheat, a gluten-free seed that’s rich in protein(8g/serving), fiber(18% DV), magnesium(21% DV), manganese (34% DV), copper (27% DV), and phosphorous(17% DV). Buckwheat is in no way related to wheat, it isn’t even a grain, but rather a fruit seed, and thus great for those with wheat or gluten sensitivities. You can find soba noodles at any local supermarket in the Asian foods section. 

The other rockstar in this dish is the black sesame seeds. Sesame is a nutritional powerhouse with a whopping 163% DV of copper, 35% calcium, 30% iron, and 23% each of Vitamin B1 and selenium. Black sesame is easily found in any health food store, or Asian/Indian supermarkets.

Refreshing Soba Salad | SPIRITPLATE

This dish is also Salt|Oil|Sugar-free, so combined with all it’s other benefits, it is simply great for cardiovascular health. The attraction for me though is that it’s fresh and flavorful – just the right sort of TLC I’ve been craving. 

Soba Noodle Salad
Serves 6
A refreshing and herbal soba noodle salad perfect for a hot summer day!
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
238 calories
48 g
0 g
2 g
8 g
0 g
181 g
521 g
12 g
0 g
2 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 238
Calories from Fat 19
% Daily Value *
Total Fat 2g
Saturated Fat 0g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
Sodium 521mg
Total Carbohydrates 48g
Dietary Fiber 3g
Sugars 12g
Protein 8g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the salad
  1. 1 9 oz. package soba noodles, cooked and chilled
  2. 1-2 carrots, thinly sliced
  3. 1-2 Chinese or Persian Cucumbers, thinly sliced
  4. handful shiitake mushrooms, thinly sliced
  5. 1/4 cup green onions, minced
  6. 3 tbsp fresh mint, finely chopped
  7. 3 tbsp fresh thai basil, finely chopped
  8. 3 tbsp fresh cilantro, finely chopped
  9. 2 tbsp black sesame seeds
  10. 1/2 lime, sliced, for garnish
For the vinaigrette
  1. 3 tbsp rice vinegar
  2. 3 tbsp tamari, soy sauce, or liquid aminos
  3. 3 tbsp honey, agave, or maple syrup
  4. 1/2-1 tsp red or green chile, minced
  5. 1 large clove garlic, finely minced
  1. Gather and prep salad ingredients.
  2. Toss together in a large bowl.
  3. In a small bowl or jar, whisk together vinaigrette ingredients.
  4. Pour vinaigrette over salad and toss.
  5. Garnish with a sprig of choice herb and squeeze of lime.
  1. This salad is so versatile. Adjust the spice to your liking by adding more or less chili, or subbing sriracha for an acidic kick.
  2. Don't have all the herbs? Use what you have - a combo of one or two would work just fine.
  3. Some fresh sliced avocado, or shredded red cabbage would be great additions.
Adapted from Chad Sarno
Adapted from Chad Sarno

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