Phase 3 Soba Noodle Salad with Phase 1 & 2 Variations

As our community progresses in their AH journey we have more members venturing into Phase 3. As I’ve said before, this is a very misunderstood Phase. So, here is a recipe to help you on your way. And, of course, it is easily modified for Phases 1 or 2 or made gluten-free (See variations for these options).

Phase 3 Soba Noodle Salad – I made it last night to take for a picnic and remembered how much I LOVE this recipe. For Phase 2 you could use quinoa or brown rice, for Phase 1 use edamame. For me, having the sauce made ahead meant that it was optimally tasty and easy to just pour on. Another example of how prep day makes life so much easier. I also had the soba noodles already cooked and cooled, so I just blanched a few vegetables, poured the sauce over, and I had instant picnic food. This recipe is so refreshing and perfect for summer, and it packs well for meals on the go.

Soba Noodle Salad

Soba Noodle Salad

Chef Dawn Ludwig
Soba noodles are made with a combination of wheat and buckwheat, making them a bit higher in protein than many other noodles. I like the depth of flavor that the buckwheat brings. It pairs perfectly with Asian flavors like the Ginger Soy Vinaigrette.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Main Course
Cuisine Asian
Servings 1 serving


  • 2 ounces soba noodles (measured dry)
  • 1-2 cups vegetables, diced (broccoli, carrots, kale, snap peas, etc.)
  • ¼-½ cup cucumber, radish, shredded carrots, or other raw vegetables, diced
  • 2-4 ounces chopped cooked chicken, Pan-Fried Tofu or Tempeh (Always Hungry? page 243), or other protein of your choice
  • ½ cup chickpeas or beans of choice, optional
  • 3 tbsp Ginger Soy Vinaigrette, or to taste (recipe below)
  • scallions, chives, or cilantro (chopped), for garnish


  • Cook the soba according to package instructions. Set aside to cool. (These can be made ahead of time and refrigerated)
  • Lightly blanch vegetables by immersing in boiling water for 15 to 45 seconds (until they are bright and tender-crisp). Remove from water with a mesh skimmer or slotted spoon and set aside to drain and cool. See Guide to Cooking Vegetables – Always Hungry? page 313 or click here to watch my video tutorial.
  • Toss the cooked noodles with vegetables, cucumbers, protein, beans, and Ginger Soy Vinaigrette. Top with garnish.


Nutrition (Calculated with Chickpeas and Chicken Thighs)

Fat: 31g
Carbohydrate: 76g
Protein: 41g
Calories: 740

Nutrition (Full Meal - Phase 1)

Substitute 1 cup edamame for noodles and add wedges from 1 small mandarin.
Fat: 48%
Carbohydrate: 27%
Protein:  25%
Calories: 790

Nutrition (Full Meal - Phase 2)

Substitute 1/2 cup brown rice for noodles, and add 1/4 cup edamame.
 Fat: 44%
Carbohydrate: 35%
Protein: 21%
Keyword Dairy-Free, Phase 3, Vegetarian

Ginger Soy Vinaigrette

Chef Dawn Ludwig
This flavorful recipe is great served over tofu or chicken, shredded cabbage as an Asian Slaw, salad greens, or as a marinade for baked fish. One of my favorite ways to use it is over soba noodles in an Asian Noodle Salad. Also in our Always Hungry? book page 267
Prep Time 5 mins
Total Time 5 mins
Course Dips and Sauces
Cuisine Asian
Servings 0.75 cup


  • Immersion or high-powder blender


  • 1 1-inch piece fresh ginger, peeled and cut into ¼ inch rounds
  • 1 clove garlic
  • ¼ cup water
  • 1 tbsp soy sauce
  • 2 tbsp unseasoned rice vinegar
  • 1 tbsp sweet white miso
  • 3 tbsp toasted sesame oil
  • 3 tbsp neutral tasting oil, such as sesame (not toasted), high-oleic safflower, or avocado oil


  • Place all ingredients in a wide-mouthed mason jar or cup that will fit an immersion blender without splashing.
  • Blend until smooth, working the blender into the thicker pieces of ginger until they are finely chopped.
  • Place a lid on the jar. Allow the flavors to develop for at least 1 hour or more in the refrigerator. The vinaigrette will keep for 1 to 2 weeks in the refrigerator.
Keyword Dips and Sauces, Phase 1