This Soba Noodle Salad recipe is vegan, loaded with fresh crunchy veggies, and tossed in the most delicious sesame dressing! Quick and easy. Video.
When you say “yes” to what is, you become aligned with the power and intelligence of Life itself.
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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 crispy tofu, 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
Wh You’ll Love This
- Quick and easy! 20-minute recipe made with simple, wholesome ingredients.
- So nutritious! Seasonal, raw veggies have a higher concentration of nutrients.
- Vegan. A colorful plant-based dish that is naturally gluten-free too.
- Add protein. Top with tofu, chicken, or fish for a protein boost!
- Vibrant flavor. Tossed in a sesame dressing with tangy, sweet, umami flavor.
- So many ways to serve! A light weeknight dinner, easy picnic lunch, or impressive potluck dish!
What are Soba Noodles?
If you are unfamiliar with soba noodles, they are Japanese noodles made from buckwheat flour, an ancient grain that is surprisingly wheat-free and gluten-free. Perfect for soups, warm noodle dishes, and salads, they are hearty, healthy, and delicious!
Ingredients in Soba Noodle Salad
- Noodles: buckwheat soba noodles
- Vegetables: cucumber, Bok Choy (or napa or green cabbage), bell pepper, snow peas, green onions
- Fresh herbs: dill, cilantro, mint
- Protein options: baked tofu, smoked salmon, grilled chicken (see more ideas below!)
- Dressing: sesame oil, tamari (soy sauce or coconut aminos), rice vinegar, mirin, sugar
- Garnishes: toasted sesame seeds, dulse flakes, chili flakes
Are Buckwheat Soba Noodles Gluten-free?
Despite 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 buckwheat noodles are made with 100% buckwheat, with no added wheat flours. Eden Foods makes soba noodles that are totally gluten-free.
Tip: For an even nuttier taste, 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 1: Make the dressing. Whisk together all of the dressing ingredients (sesame oil, soy sauce, rice vinegar, mirin, sugar).
Step 2: Boil the soba noodles according to package instructions (about 4-6 minutes) in a large pot of water. Drain, rinse with cold water, and place in a large bowl.
Step 3: Prep the veggies. Slice the cucumber, shred the bok choy, cut bell pepper into strips, and chop the snow peas and green onions.
Step 4: Toss. Add veggies to bowl with noodles and mix in the dressing.
Step 5: Serve. Garnish with toasted sesame seeds, dulse flakes, chili flakes, or black sesame seeds. Top with protein if desired.
Expert Tips
- Cook perfect soba noodles: Use plenty of water, don’t salt it, and do not overcook! Rinse immediately and thoroughly with cold water.
- Mix up your veggies! Use what you have on hand, or go to your local farmers market for inspiration. Better yet, use what’s growing in your garden!
- Bring to room temp before serving. When enjoying leftovers, let the salad come to room temp before enjoying. This isn’t necessary but helps the flavors stand out more.
- Prep mason jar lunches! Divide this dish among jars for a cold soba noodle salad lunch on-the-go!
What to Serve with Soba Noodle Salad
FAQs
Soba noodles are fully of healthy proteins, vitamins, and minerals, and they are high in flavonoids, which can help balance blood sugar.
Either way! This recipe is made with raw, crunchy veggies, so it is perfect served cold or room temp. You can make a warm noodle stir-fry with soba noodles too.
You can store this salad in an airtight container in the refrigerator for 3-5 days.
Possible variations include edamame, carrots, red cabbage, grated ginger, and freshly squeezed lime juice are great options!
Flavorful, quick, and simple! Hope you enjoy this Soba Noodle Salad recipe!
More Soba Noodle Recipes!
Soba Noodle Salad
- Prep Time: 20 mins
- Cook Time: 15 mins
- Total Time: 20 mins
- Yield: 8 cups 1x
- Category: salad, main,
- Method: stove top
- Cuisine: Japanese
- Diet: Vegan
Description
A simple recipe for Soba Noodle Salad, loaded with veggies, and tossed in a tangy savory sesame dressing. Add crispy tofu, baked tofu or smoked salmon for extra protein. Gluten-free adaptable!
Ingredients
Sesame Dressing
- 2 tablespoons toasted sesame oil
- 1/4 cup tamari, soy sauce or Gluten-free Bragg’s liquid amino acids
- 1/4 cup rice wine vinegar
- 1 tablespoons mirin
- 2 teaspoons sugar, maple syrup or honey
Soba Noodle Salad
- 8 ounces buckwheat soba noodles (if gluten-free, make sure your soba noodles are 100% gluten-free)
- 1 1/2 cups English cucumber, sliced in half moons or diced
- 2 cups Bok Choy (or napa cabbage or green cabbage), shredded
- 1 bell pepper, red yellow or orange, cut in small strips
- 1 cup snow peas, chopped
- 1/2 cup green onion, slice finely
- 1 cup mixed herbs- dill, cilantro, mint, roughly chopped
- 2 tablespoons toasted sesame seeds
- optional: 8 oz crispy tofu, baked tofu or smoked salmon (do not use lox)
Instructions
- Whisk together the dressing. Combine the sesame oil, soy sauce, rice vinegar, mirin and sugar.
- 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.
- Add prepped veggies into the noodles and toss with the dressing.
- Sprinkle toasted sesame seeds on top.
- If desired top with smoked tofu or smoked salmon.
Optional Garnishes: dulse seaweed flakes, chili flakes, black sesame seeds and sriracha.
Notes
Store in an airtight container for 2-3 days in the fridge.
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
How long does this keep in the fridge for ?
2-3 days depending on the veggies you include.
This was an easy, tasty, and healthy hot weather meal. Thanks!
Glad you liked it Amanda!
Light, crunchy, tasty – lovely salad that everyone liked! I had planned to add pan-fried chili ginger tofu, but ran out of time, and it was great anyway!
Great to hear Linda!
How many people is this for?
6-8
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.
Awesome Andrea!
A definite crowd pleaser!
Great to hear Maria!
Loved this recipe. Quick to make, healthy and very tasty.
Awesome and great to hear!
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?
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. 🙂
Salt the noodle water or don’t salt the noodle water? It says both. What did you all do?
Hi Rena- yes, salt the water!
Amazing and so quick and easy to make! Used smoked salmon and it was fantastic. Will definitely make again!
Awwww… Thanks Teresa 🥰
Hello,
can I use chicken too?
Of course!!!
Easy to make and taste amazing.☺
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.
Glad you liked it!!!
where can I get those black bowls?
This looks simply delish! Love that is quick and easy but doesn’t skimp on flavor!
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.
Thanks Sarah, that is great point. I edited my post to include Eden Foods Soba Noodles. Thanks again!
Smoked salmon, so smart. And no cooking, except the 4 minute noodles. Looks like a deliciously fast lunch. Beauty!
Thanks Heidi- good to hear from you. Happy New Year!
I love the sound of this – so delicious!
Thanks Millie!