Soba noodles are made from whole-grain buckwheat, packed with fiber and protein. They make a great base for a satisfying, nutritious salad. Make this healthy, vegan, oil-free recipe for summer picnics or just as a mid-day snack
EASY Servings: 4 Ready In: 20 minutes
2 oz. soba noodles (1 bundle)
1 bell pepper (any color)
2 baby bok choy
3/4 cup shelled edamame (frozen, thawed)
2 tbsp. natural peanut butter
2 tbsp. minced ginger
1/2 tsp. crushed red chili flakes
2 tbsp. rice vinegar (unseasoned)
1/2 tsp. lime juice
1 tbsp. tamari, low-sodium
1 tbsp. black sesame seeds to garnish, optional
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Gather ingredients. Bring a large pot of water to a rolling boil.
To prep your veggies: While waiting for the water to boil, seed and thinly slice the bell pepper.
Separate the green and white parts of the scallions. Thinly slice the green parts of the scallions.
For the bok choy, trim the bottom off first. Separate the white and green parts of the baby bok choy. Thinly slice the white part. Rinse the white part of the bok choy under running water to remove any grit. Chop the green parts of the scallions and bok choy into bite-sized pieces and set aside.
To cook the noodles and veggies: When the water is boiling, add the soba noodles, sliced pepper, scallion, and white parts of the bok choy.
Bring to a boil and cook until soba noodles are tender, just about 3-4 minutes. Be sure not to overcook.
After 2-3 minutes, turn off the heat and add the green parts of the bok choy and scallions.
Let sit in the hot water just for a minute, to wilt the bok choy greens.
To make the dressing: While the noodles cook, make your dressing. Peel and mince your ginger.
In a large bowl, combine the peanut butter, minced ginger, red chili flake, rice vinegar, lime juice, and tamari. Stir well to combine.
To make the salad: When the soba noodles are done, drain and rinse under cold water. Add the edamame to the mix.
Rinse until noodles are completely cold. Let drain thoroughly.
Add the noodles and veggie mix to the bowl with the dressing. Use your hands to toss.
If using black sesame seeds, add them now.
Stir well to combine. Taste to adjust seasoning.
Chef's Tips: This recipe uses black sesame seeds to garnish, but you can omit or substitute with regular white sesame seeds. You can also add some crunch by adding crushed peanuts, chopped cashews, or sliced radishes.
Yield: 6 cups
Serving size: 1/4 of a recipe (about 1 1/2 cups).
Calories From Fat (36%) 54.22
Total Fat 6.47g 10%
Saturated Fat 1.15g 6%
Cholesterol 0mg 0%
Sodium 706.09mg 29%
Potassium 360.16mg 10%
Total Carbohydrates 21.07g 7%
Fiber 2.79g 11%
Protein 7.23g 14%
Calcium 48.25mg 5%
Iron 60.85mg 338%
Vitamin A 1491.34IU 30%
Vitamin C 0mg 0