Soba Noodle Salad

Vegetarian
Vegan
Dairy Free
Health score
34%
Soba Noodle Salad
30 min.
4
326kcal

Suggestions


Welcome to a delightful culinary adventure with our Soba Noodle Salad! This vibrant dish is not only a feast for the eyes but also a celebration of fresh flavors and textures. Perfectly suited for vegetarians and vegans alike, this salad is a wholesome option that is both dairy-free and packed with nutrients.

Imagine the nutty aroma of soba noodles, perfectly cooked to al dente, tossed in a zesty dressing made from seasoned rice vinegar, fresh lime juice, and dark sesame oil. The addition of minced garlic adds a savory depth that elevates the entire dish. Each bite bursts with the sweetness of ripe mango and the crunch of red bell pepper, creating a harmonious balance of flavors.

Fresh herbs like basil and mint bring a refreshing brightness, while toasted salted peanuts add a satisfying crunch that ties everything together. This Soba Noodle Salad is not just a side dish; it can easily stand alone as a main course or a light lunch, making it a versatile addition to your meal repertoire.

Ready in just 30 minutes, this recipe is perfect for busy weeknights or casual gatherings with friends. With only 326 calories per serving, you can indulge guilt-free. So, gather your ingredients and get ready to impress your taste buds with this deliciously healthy Soba Noodle Salad!

Ingredients

  • Tbsp seasoned rice vinegar 
  • Tbsp sugar 
  • 0.3 teaspoon salt 
  • large garlic clove minced
  • 1.5 Tbsp juice of lime fresh
  •  lime zest 
  • 1.5 teaspoons sesame oil dark
  • ounces soba noodles 
  • 0.5 large bell pepper red chopped
  • small mangos ripe peeled chopped
  • 0.5 cup basil fresh thinly sliced
  • 0.5 cup mint leaves fresh thinly sliced
  • 0.5 cup peanuts salted toasted chopped

Equipment

  • bowl
  • sauce pan

Directions

  1. Place the rice vinegar, sugar, and salt in a saucepan over medium heat for 1-2 minutes until the sugar and salt dissolve. Stir in the garlic and allow to cool.
  2. Add the lime juice, lime zest, and sesame oil and mix well.
  3. Cook the noodles: Cook the noodles in salted water, until al dente, according to the package instructions.
  4. Drain and then rinse well under cool water.
  5. Transfer the noodles to a large bowl and toss with the dressing.
  6. Add the mango, bell pepper, basil and mint. Toss and plate.
  7. Serve with chopped peanuts sprinkled over the top.

Nutrition Facts

Calories326kcal
Protein14.08%
Fat28.56%
Carbs57.36%

Properties

Glycemic Index
97.09
Glycemic Load
23.11
Inflammation Score
-9
Nutrition Score
17.094782663428%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Eriodictyol
1.86mg
Hesperetin
8.28mg
Naringenin
0.59mg
Apigenin
0.31mg
Luteolin
0.85mg
Kaempferol
0.03mg
Myricetin
0.04mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:325.94kcal
16.3%
Fat:11.13g
17.13%
Saturated Fat:1.73g
10.81%
Carbohydrates:50.31g
16.77%
Net Carbohydrates:46.42g
16.88%
Sugar:11.35g
12.61%
Cholesterol:0mg
0%
Sodium:565.41mg
24.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.35g
24.7%
Vitamin C:54.2mg
65.7%
Manganese:1.16mg
58.13%
Vitamin A:1610.24IU
32.2%
Vitamin B3:4.81mg
24.03%
Folate:90.57µg
22.64%
Magnesium:86.98mg
21.75%
Phosphorus:202.84mg
20.28%
Vitamin B1:0.3mg
20.07%
Copper:0.33mg
16.29%
Fiber:3.89g
15.55%
Vitamin K:15.98µg
15.22%
Vitamin B6:0.3mg
15.03%
Potassium:447.04mg
12.77%
Iron:2.24mg
12.47%
Vitamin B5:0.9mg
9%
Zinc:1.31mg
8.74%
Vitamin B2:0.13mg
7.69%
Calcium:68.37mg
6.84%
Vitamin E:0.88mg
5.9%
Selenium:2.02µg
2.88%