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:
📖 Recipe
Sesame Soba Noodle + Veggie Salad
Ingredients
- 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
Dressing
- 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-½ teaspoon
- ¼ cup pasta water use more if needed for desired consistency.
Optional Garnish:
- Sesame Seeds: black or white
- Cilantro
- Fresh squeezed lime
Instructions
- 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.
Notes
Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
Tracy Koslicki
Oh I soooo needed this this past hot week! I’ve been looking for a good soba noodle salad recipe like this. Delicious and adding to my summer staples!
Debra Klein
Yes! Ideal for this weather and it is definitely one of our summer staples.
Susan
This recipe is so good. Lots of flavor! Thank You Debbie!
Debra Klein
You are welcome and I agree….super tasty!
Gloria
You can never go wrong with a GREAT noodle dish any night of the week. Who needs takeout when you can make this at home. I know my family would love this for dinner. I would even make it for an easy entertaining dish on the weekend too.
Debra Klein
Thank you and yes, this recipe works well in many situations.
Carmy
I totally feel you with the whole it’s way too hot to make a hot meal thing. We are going through a heat way and I’m trying to eat ALL the cold meals. This sesame soba noodle looks perfect for that. I’m a huge fan of soba noodles and will gladly eat this any day of the week!
Debra Klein
Thanks. I’m a HUGE fan of soba noodles….and I also would eat this any day of the week! It’s so yummy!!
Danielle
Ohhh I love anything with soba noodles and you killed this recipe!! So gotta try it at home for myself now. Great job!
Danielle | FollowMyGut.com <3
Debra Klein
Thank you. Enjoy!!
Lisa
I don’t get soba noodles nearly enough but when I do, my husband and I really enjoy them. Your salad looks like a delicious summer lunch or dinner — and the flavors in your dressing are so vibrant. I admit, I have a weakness for Asian-style salads, so you’ve really hit a home run with this one. Bet it would be good with grilled shrimp too!
Debra Klein
I’m with you on loving the Asian inspired flavors…especially with soba noodles. This is a perfect compliment to anything other dish.
Miranda
I’m all about this veggie salad. You had me with the meal taking less than 15 minutes to have on the table. I hate spending more time than I already have to in the hot kitchen especially on days that I bake. Plus that dressing so delicious and packed full of flavor!
Debra Klein
Thank you! This one certainly does check off all the boxes!
Megan Marlowe
I love all the components of this salad! Healthy, flavorful and easy. I’m also a sucker for a tahini dressing. This salad is perfect for a hot summer night when you want something tasty without all the fuss!
Debra Klein
Now you know all the reasons this is on repeat over here this steamy summer!
Amanda
What a gorgeous salad, and I love how quickly it comes together! Sometimes, it can be so hard to get a proper meal on the table in the summer when it’s hot and you’re busy enjoying all of the outdoor activities. This looks like such a refreshing, healthy, and satisfying salad with all of the veggies and that wonderful-sounding tahini dressing!
Debra Klein
You’re so right and I love that this is really good as leftovers…so there’s another meal you don’t have to stop enjoying summer activities to go make!
Marisa Franca
I’ve already got the buckwheat soba noodles on my grocery list. This salad is just the type of dish Hubby and I love. This makes a perfect lunch or light supper. This would be a great picnic dish or potluck. Adding this on my to make list.
Debra Klein
Exactly! All perfect scenarios for this soba salad.
Dana
I love everything about this salad. I have one that I make, but I use a spicy peanut dressing. I’m going to have to give this one a go—sounds scrumptious!
Debra Klein
I love soba noodles with peanut dressing too, but this is a refreshing alternative.
Karen gruskin
Have a package of sobs noodles in closet that were just waiting for the recipe!
Debra Klein
Oh, you know, timing is everything!! Enjoy!