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Lunch

Soba So Good: Sesame-Edamame Noodle Salad

Bowl of vegan sesame-edamame soba noodle salad with cucumber ribbons, carrot, red pepper, green onions and toasted sesame seeds

Chewy buckwheat noodles, crisp vegetables and protein-rich edamame get tossed in a creamy lime-sesame dressing for a colourful lunch that is just as good chilled as it is freshly mixed.

Grab this

  • 240 g dry soba noodles
  • 2 cups (300 g) shelled edamame, thawed if frozen
  • 1 small English cucumber, cut into thin ribbons or half-moons
  • 1 medium carrot, cut into matchsticks or grated
  • 1 red bell pepper, thinly sliced
  • 3 green onions, thinly sliced
  • 2 tablespoons toasted sesame seeds
  • 3 tablespoons tahini
  • 3 tablespoons reduced-sodium soy sauce or tamari
  • 2 tablespoons fresh lime juice
  • 1 tablespoon maple syrup
  • 1 tablespoon toasted sesame oil
  • 1 teaspoon finely grated fresh ginger
  • 2 to 4 tablespoons cool water

Do this

  1. Bring a large pot of water to a boil. Cook the soba noodles according to the package directions until just tender.
  2. Drain the noodles and rinse them thoroughly under cold water, gently tossing with your hands until they are cool. Drain very well.
  3. Whisk the tahini, soy sauce, lime juice, maple syrup, sesame oil and ginger in a large bowl. Whisk in cool water, 1 tablespoon at a time, until the dressing is smooth and pourable.
  4. Add the drained noodles, edamame, cucumber, carrot, bell pepper and green onions. Toss gently until everything is evenly coated.
  5. Divide among four bowls and sprinkle with the toasted sesame seeds. Serve immediately or chill for up to 2 hours before serving.

Easy swaps

  • Use gluten-free 100% buckwheat soba and tamari for a gluten-free version; check labels because many soba noodles also contain wheat.
  • Replace edamame with cooked green peas if avoiding soy. Soy is a common allergen and is present in edamame and standard soy sauce.
  • Replace tahini and sesame oil with sunflower seed butter and a neutral oil if avoiding sesame. Sesame is a common allergen.
  • Use rice noodles if soba is unavailable; cook only until tender and rinse well so they do not clump.
  • All ingredients should be checked for individual dietary needs and cross-contact warnings.

Estimated per serving

Nutrition at a glance

Calories
485
Fat
16g
Saturated fat
2.5g
Carbohydrates
66g
Fibre
10g
Sugars
9g
Protein
20g
Sodium
550mg

Edamame and buckwheat give each serving a useful mix of plant protein and fibre.

Estimates vary with ingredient brands, substitutions and serving size.