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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