What a steamy stretch of weather….no matter where you’re living! How’s your summer going? Do you have enough of a selection of satisfying yet light meals up your sleeve? We have been eating simple and often cold meals….and not just because our kitchen remodel isn’t yet finished, but mostly because that’s what this heat calls for! I’ve had this sesame soba noodle + veggie salad on repeat and I’m sure it’ll become one of your favorites in no time too.
If you’re committed to healthy eating, but would rather spend less time in the kitchen and more time enjoying summer activities, then this recipe for soba noodle + veggie salad has your name all over it. The 8 minutes it takes for the soba noodles to cook is just enough time to prep the veggies and make the dressing. Including the time it takes the water to boil, this recipe takes less than 15 minutes to get onto the table. It’s ideal for pot-lucks, equally at home for lunch on the beach or at the office, a great side dish and it has enough nutrition to have as a complete meal.
Soba buckwheat noodles are an awesome choice when you are in the mood for pasta but don’t want all the calories and carbs. They are a gluten-free, healthier alternative with half the calories and the carbs as regular spaghetti. Plus, there are oodles of nutritional benefits to eating buckwheat:
- High in protein
- Prebiotic: fuel for those probiotics you’re consuming.
- Good source of minerals like manganese, thiamin, zinc, potassium and iron.
- High in soluble fiber: helps control belly fat
- Helps control blood sugar: buckwheat is low on the Glycemic Index
- Low in fat
- Free of Gluten
- Decrease heart disease and stroke risk and lowers cholesterol.
The dressing for this sesame noodle + veggie salad is made with wholesome ingredients that add flavor, nutrition and anti-inflammatory goodness and comes together quickly with a whisk or even a fork. The red pepper flakes are optional, depending on how much heat you like, but don’t skip the black pepper because it makes the curcumin in the turmeric more bio available.
Sesame Soba Noodle Salad
I have been eating this salad cold and loving the crunch of the carrots and snap peas, the texture of the edamame and the mélange of flavors….I imagine I’ll switch up the veggies in the cooler months and eat this soba noodle + veggie salad as warm sesame noodles + veggies.
More simple gluten-free meals:
- Soba noodles, 8 oz.
- 2 Carrots, julienned
- 1 cup sugar snap peas, cut on the diagonal
- 1 bunch scallions, sliced thinly on the diagonal
- ¼ cup Cilantro
- 1 cup edamame
- 1 red pepper, thinly sliced
- ¼ cup Tahini
- ¼ teaspoon freshly ground black pepper
- 2 Tablespoons toasted sesame oil
- 1 Tablespoon Rice vinegar
- 2 Tablespoons Tamari
- 1 Tablespoon Maple syrup
- 1 clove garlic, finely grated
- Turmeric: 1 teaspoon freshly grated or ½ teaspoon dried
- 2” knob fresh ginger, grated
- Crushed red pepper to taste. (pinch-1/2 teaspoon)
- ¼ cup pasta water (use more if needed for desired consistency).
- Sesame Seeds: black or white
- Fresh squeezed lime
- Cook Soba Noodles in boiling water for 7-8 minutes, stirring after 5 minutes with tongs to break up clumps.
- Meanwhile, whisk dressing ingredients together until well mixed.
- Prep veggies and place in large bowl.
- Before noodles are done, dip a pyrex measuring cup into pot to save some of the water.
- When noodles are done----make sure not to overcook, drain. Rinse with cold water and add to bowl with veggies. Immediately pour dressing over noodles and mix well. Sprinkle on sesame seeds and taste for seasoning (adding S+P as needed).
- Serve at room temp or refrigerate and serve cold, passing around extra cilantro, scallions and wedges of lime.
Serves 4 as a main dish or 6 as a side dish
Amount Per Serving Calories 305Total Fat 13gSaturated Fat 2gSodium 387mgCarbohydrates 41gSugar 6gProtein 10g