Soba Noodle Salad

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
90%
Soba Noodle Salad
45 min.
3
623kcal

Suggestions


Welcome to your new favorite dish: Soba Noodle Salad! This vibrant and refreshing salad is not only delicious but also brimming with health benefits. Perfect for those looking for a quick yet nutritious meal, this recipe scores an impressive 90 on the health scale and is suitable for various dietary preferences, including vegetarian, vegan, and dairy-free eaters.

The star of this dish, buckwheat soba noodles, give it a unique flavor and texture while providing an excellent source of protein, fiber, and essential minerals. With just 45 minutes of your time, you can whip up a delightful meal that serves three people, ensuring there's plenty to share or enjoy as leftovers.

Get ready to tantalize your taste buds with a symphony of colors and flavors! This salad is customizable, allowing you to choose from a variety of fresh vegetables and proteins. Whether you opt for the crunch of snow peas, the sweetness of orange segments, or the heartiness of sliced tofu, each bite is a delightful experience.

And here's the best part: this Soba Noodle Salad is incredibly versatile! It can serve as a side dish, a light lunch, or even a fulfilling main course. Ideal for warm weather, potluck gatherings, or a quick meal prep, it's bound to impress everyone at the table. Don't miss the chance to add this healthy and tasty salad to your repertoire—you won't regret it!

Ingredients

  • tablespoon ginger minced peeled
  • tablespoon soy sauce low-sodium
  • tablespoons rice vinegar 
  • cups savory vegetable 
  • 1.5 tablespoons sesame oil 
  • ounces soba noodles 
  • 1.5 cups premier protein 
  • 0.5 teaspoon wasabi powder (optional; see notes)

Equipment

  • bowl
  • frying pan

Directions

  1. In a 5- to 6-quart pan over high heat, bring about 3 quarts water to a boil.
  2. Add noodles and cook until tender to bite, 3 to 6 minutes.
  3. Drain noodles and rinse gently under cold running water until cool.
  4. Meanwhile, in a large bowl, mix rice vinegar, sesame oil. soy sauce, ginger, and wasabi, if using.
  5. Pour about half the dressing into a small container; cover and reserve.
  6. Add noodles to large bowl and mix to coat; cover and chill until cold, about 1 hour, or up to 1 day.
  7. Just before serving, add protein, vegetables, and reserved dressing to noodles; mix to coat.
  8. Protien Options: Sliced tofu, shredded chicken, cooked shrimp
  9. Vegetable Options: Baby spinach leaves, sliced green onions, orange segments, slivered Napa cabbage, shredded carrots, snow peas, thinly sliced red or yellow bell peppers, sliced cucumbers, broccoli florets

Nutrition Facts

Calories623kcal
Protein35.91%
Fat13.7%
Carbs50.39%

Properties

Glycemic Index
54.17
Glycemic Load
37.42
Inflammation Score
-10
Nutrition Score
32.175217384877%

Nutrients percent of daily need

Calories:622.86kcal
31.14%
Fat:10.35g
15.92%
Saturated Fat:1.51g
9.44%
Carbohydrates:85.64g
28.55%
Net Carbohydrates:75.24g
27.36%
Sugar:0.07g
0.08%
Cholesterol:0mg
0%
Sodium:1419.63mg
61.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:61.04g
122.07%
Vitamin A:9242.02IU
184.84%
Manganese:2.26mg
113.18%
Phosphorus:728.86mg
72.89%
Iron:11.69mg
64.96%
Copper:1.22mg
60.79%
Folate:195.81µg
48.95%
Vitamin B1:0.68mg
45.53%
Fiber:10.4g
41.6%
Magnesium:141.52mg
35.38%
Zinc:4.34mg
28.95%
Vitamin B3:5.56mg
27.81%
Vitamin C:19.11mg
23.17%
Vitamin B6:0.42mg
21.14%
Vitamin B2:0.32mg
18.87%
Potassium:649.81mg
18.57%
Calcium:171.23mg
17.12%
Vitamin B5:1.07mg
10.72%
Selenium:1.28µg
1.83%
Source:My Recipes