Cold Soba Noodle Salad
This cold soba noodle salad makes for a delicious and refreshing diabetes-friendly side-dish that is packed with veggies and flavour. You can even enjoy it as a main dish by adding an extra source of protein like chicken, tofu, or shrimp!
- Suitable for diets:
- Dairy-Free
- Heart-Healthy
- High-Fiber
- Nut-Free
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
- Low-Glycemic Index: Soba noodles have a lower glycemic index compared to regular pasta, which helps maintain stable blood sugar levels.
- Rich in Fiber: Vegetables and soba noodles provide dietary fiber, which slows glucose absorption.
- Low in Added Sugar: Minimal honey in the dressing, and low-sodium soy sauce keeps the sugar and sodium content in check.
- Healthy Fats: Sesame oil adds healthy fats that can improve cholesterol levels and heart health.
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Ingredients
- soba noodles (cooked) 6 oz
- edamame (shelled) 1 cup
- cucumber (grated) ½
- carrot (grated) 1
- red bell pepper (thinly sliced) 1
- red onion (medium, thinly sliced) ¼
- cilantro (fresh, chopped) ¼ cup
- sesame seeds 1 tbsp
Dressing:
- soy sauce (low-sodium) 1 tbsp
- rice vinegar 1 tbsp
- lime (juiced) ½
- sesame oil ½ tbsp
- honey 1 tsp
- red chili flakes (optional) 1 pinch
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Cooking Tips
- Rinsing Noodles: Rinse soba noodles thoroughly under cold water to remove excess starch and prevent them from sticking together.
- Protein Addition: Enhance the dish by adding a lean protein like grilled chicken, tofu, or shrimp for a complete meal.
- Vegetable Variations: Substitute or add other veggies like snap peas, radishes, or spinach to diversify flavours and nutrients.
- Dressing Balance: Adjust the honey and lime juice to your taste preference for a perfect balance of sweet and tangy.
- Serving Tip: For extra crunch, top with roasted peanuts or cashews (if nut allergies are not a concern).
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Instructions
- Cook the soba noodles according to the package instructions. Drain and rinse under cold water to stop the cooking process and remove excess starch. Set aside to cool.6 oz soba noodles
- In a small bowl, whisk together the soy sauce, rice vinegar, lime juice, sesame oil, honey and red chili flakes (if using).1 tbsp sesame seeds, 1 tbsp soy sauce, 1 tbsp rice vinegar, ½ lime, 1 tsp honey, 1 pinch red chili flakes
- In a large mixing bowl, combine the cooled soba noodles, edamame, cucumber, carrot, red bell pepper, red onion, cilantro, and sesame seeds. Pour the dressing over the salad and toss to coat all the ingredients evenly.1 cup edamame, ½ cucumber, 1 carrot, 1 red bell pepper, ¼ red onion, ¼ cup cilantro, ½ tbsp sesame oil
- Divide the salad into serving bowls, serve and enjoy!
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FAQ
- Can I make this salad ahead of time?
Yes, you can prepare the salad ahead of time. Store the noodles and vegetables separately from the dressing and mix just before serving to keep everything fresh. - Is there a gluten-free option for soba noodles?
Yes, look for 100% buckwheat soba noodles, which are gluten-free. Be sure to check the packaging as some soba noodles contain a mix of buckwheat and wheat flour. - Can I use other types of noodles?
Yes, you can substitute soba noodles with whole wheat spaghetti, rice noodles, or zoodles (zucchini noodles) for a different texture and flavour. - What can I use instead of honey in the dressing?
You can use agave syrup, maple syrup, or a small amount of stevia as a substitute for honey to keep the dish vegan. - How long can I store leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Toss with a little extra dressing before serving to refresh the flavours.
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Nutrition
Per serving
Calories: 146.4kcal
Carbohydrates: 21.9g
Fiber: 3.5g
Sugar: 5.4g
Fat: 4.3g
Saturated Fat: 0.4g
Trans Fat:
Protein: 7.2g
Nutrition Facts
Cold Soba Noodle Salad
Amount per Serving
Calories
146.4
% Daily Value*
Fat
4.3
g
7
%
Saturated Fat
0.4
g
3
%
Sodium
183.7
mg
8
%
Potassium
393.2
mg
11
%
Carbohydrates
21.9
g
7
%
Fiber
3.5
g
15
%
Sugar
5.4
g
6
%
Protein
7.2
g
14
%
Vitamin C
43.4
mg
53
%
Calcium
70.7
mg
7
%
Iron
1.9
mg
11
%
Magnesium
25.1
mg
6
%
Zinc
0.4
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
Delicious!