Here is a simple recipe for Soba Noodle Salad, loaded with seasonal veggies, that is adaptable and vegan!  For a protein boost, top with savory tofu, smoked salmon, grilled chicken.  Quick, easy and full of earthy-crunchy goodness. Video (updated 3/2022)

Here is a simple recipe for Soba Noodle Salad, loaded with veggies, that is adaptable and vegan!  For a protein boost, top with savory baked tofu, smoked salmon, grilled chicken.  Quick, easy and full of earthy crunchy goodness.

When you say “yes” to what is, you become aligned with the power and intelligence of Life itself.
Eckhart Tolle- from Stillness Speaks

This Soba Noodle Salad is loaded with veggies and dressed with a flavorful, simple sesame dressing.  Add protein for a quick healthy meal!  We love it topped with smoked or baked tofu or smoked salmon.

The veggies are tossed in raw full of nutrients and crunchy texture.  This is great for a light dinner, or wrap it up for a picnic or potluck to share!

Soba Noodle Salad Video

Here is a simple recipe for Soba Noodle Salad, loaded with veggies, that is adaptable and vegan!  For a protein boost, top with savory baked tofu, smoked salmon, grilled chicken.  Quick, easy and full of earthy crunchy goodness.

Soba noodles, if unfamiliar, are Japanese noodles made out of buckwheat, an ancient grain, that is actually and surprisingly wheat and gluten free.   Perfect for soups, warm noodle dishes and salads.  Hearty, healthy and delicious!

Ingredients in Soba Noodle Salad

  • Noodles:  buckwheat soba
  • Vegetables:  cucumber, Bok Choy or napa cabbage, colored bell pepper, snow peas, green onions
  • Fresh Herbs: dill, cilantro, mint
  • Protein Options:  baked tofu, smoked salmon, grilled chicken
  • Dressing: sesame oil, soy sauce, rice vinegar, mirin, sugar
  • Garnishes:  toasted sesame seeds, dulse flakes, chili flakes

buckwheat soba noodles, cucumber and veggiesDespite its name, buckwheat, is completely unrelated to wheat, and is totally wheat-free, coming from a totally different plant, more closely related to rhubarb. A blessing to those with gluten intolerance or celiac,  it is an amazing source of fiber, protein and nutrients. But besides all its incredible health benefits, it tastes great! I love it for its hearty, filling, energy-creating qualities and its nutty flavor. If going gluten-free make sure your soba noodles are made with 100% buckwheat, and no added wheat flours. Eden Foods makes soba noodles that are totally gluten-free.

For an even nuttier flavor, soba noodles can be toasted in the oven first, before boiling, to bring out more depth and toasty nutty goodness.

How to make Soba Noodle Salad

Step One:  Whisk together the dressing.

dressing ingredients: sesame oil, rice vinegar, mirin, sugar, soy sauce

Step Two:. Start the noodles cooking.

Tips for perfectly cooked Buckwheat Soba Noodles

  1. Cook in plenty of water.
  2. Don’t salt the cooking water.
  3. Do not overcook.
  4. Rinse immediately and thoroughly in cold water.

rinsing buckwheat soba noodles in plenty of cold water

Step Three:  While the noodles are boiling, prep your veggies.  Play around with what you have on hand.  Get some inspiration from the farmers market or better yet, use what is growing in your garden!chopped veggies

Step Four: Add prepped veggies into the noodles and toss with the dressing.

tossing salad together with all ingredients

Garnish with toasted sesame seeds, dulse flakes, chili flakes or black sesame seeds.

Here is a simple recipe for Soba Noodle Salad, loaded with veggies, that is adaptable and vegan!  For a protein boost, top with savory baked tofu, smoked salmon, grilled chicken.  Quick, easy and full of earthy crunchy goodness.

More Buckwheat Soba Noodle Recipes to Enjoy

 Soba Noodle Salad with Tofu or Smoked Salmon, scallions and cucumber...a simple healthy meal! | www.feastingathome.com

What to Serve with Soba Noodle Salad

Here is a simple recipe for Soba Noodle Salad, loaded with veggies, that is adaptable and vegan!  For a protein boost, top with savory baked tofu, smoked salmon, grilled chicken.  Quick, easy and full of earthy crunchy goodness.
Flavorful, quick and simple!  Hope you enjoy!
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A simple recipe for Soba Noodle Salad, loaded with veggies, that is adaptable and vegan!  For a protein boost, top with savory baked tofu, smoked salmon, grilled chicken.

Soba Noodle Salad


Description

A simple recipe for Soba Noodle Salad, loaded with veggies, that is adaptable and vegan!  For a protein boost, top with savory baked tofu, smoked salmon, grilled chicken.


Ingredients

Scale

Dressing

Salad

  • 8 ounces buckwheat soba noodles
  • 1 ½ cups English cucumber, sliced in half moons or diced
  • 2 cups Bok Choy (or napa cabbage or green cabbage), shredded
  • 1 colored bell pepper, cut in small strips
  • 1 cup snow peas, chopped
  • ½ cups sliced green onion, chopped fine
  • 1 cup mixed herbs, dill cilantro mint, roughly chopped
  • 2 tablespoons toasted sesame seeds
  • 4 oz Smoked Salmon or baked tofu (optional)

Instructions

  1. Whisk together the dressing.  Combine the sesame oil, soy sauce, rice vinegar, mirin and sugar.
  2. Cook soba noodles, according to package directions, (about 4-6 minutes) in plenty of boiling salted water. Drain, rinse with lots of cold water, place in medium bowl.
  3. Add prepped veggies into the noodles and toss with the dressing.
  4. Sprinkle toasted sesame seeds on top.  
  5. If desired top with smoked tofu or smoked salmon.

Optional Garnishes: dulse seaweed flakes, chili flakes, black sesame seeds and sriracha.


Nutrition

  • Serving Size:
  • Calories: 396
  • Sugar: 7.5 g
  • Sodium: 258.4 mg
  • Fat: 10.2 g
  • Saturated Fat: 2.7 g
  • Carbohydrates: 66 g
  • Fiber: 15.9 g
  • Protein: 17.4 g
  • Cholesterol: 0 mg

Keywords: soba noodle salad, soba noodles, soba noodle salad recipe, smoked salmon noodle salad recipe, soba salad

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Hi, I'm Sylvia!

Chef and author of the whole-foods recipe blog, Feasting at Home, Sylvia Fountaine is a former restaurant owner and caterer turned full-time food blogger. She currently lives in the Pacific Northwest and shares seasonal, healthy recipes along with tips and tricks from her home kitchen.

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Comments

  1. Quick and delicious and flexible! The dressing is light and flavorful. Made this for lunch today as a fun way to use up some leftover salmon and veggies. Added crunchy cucumber, bells, sugar snaps, and green onion along with fresh herbs from the garden. My lunch felt like a treat! Will definitely make again.

  2. I’m looking forward to trying this recipe.
    When I click the highlighted “soba noodle” link in the recipe description it takes me to a product that is NOT gluten free. Perhaps Amazon has replaced the gluten free noodles with a wheat/buckwheat product?

    1. Ooops! Sorry about that Mimi-I updated the link to show a GF brand- but I think you can find this for a better price at a Natural Grocery store if you have one nearby. 🙂

  3. Amazing and so quick and easy to make! Used smoked salmon and it was fantastic. Will definitely make again!

  4. I made this with lox and cooked fresh salmon until I found smoked salmon, as well as smoked tofu. I can get the smoked salmon frozen so I’ve got a few packages ready. I’ll be making it for lunch and be able to have it again tomorrow. It’s easy to make and so delicious.

  5. One word of caution, while buckwheat is indeed gluten free, most soba noodles are not. You need to find the brands which are specifically gluten free.

  6. Smoked salmon, so smart. And no cooking, except the 4 minute noodles. Looks like a deliciously fast lunch. Beauty!