Healthy Recipe: Soba Vegetable Salad with Miso Tahini Dressing

Soba noodles are a traditional food throughout Japan. Nutritionally speaking, soba are far superior to regular noodles: they’re quite high in vitamins, minerals and amino acids. When it’s cold out, they are usually served as part of a hot soup; when the weather warms, they are generally chilled and paired with a dipping sauce. Winnie from Healthy Green Kitchen brings us a delicious and healthy spin to this Japanese favorite:

Recipe for Soba Salad with Miso Tahini Dressing

*use organic ingredients whenever possible

Ingredients for the salad:

*one 8 oz. package of buckwheat soba noodles, preferably made with 100% buckwheat flour

*1 cup frozen shelled edamame

*1 cup chopped broccoli

*1 cup matchstick-sliced cucumbers

*1 cup cooked shredded organic, free-range chicken - optional; you could also use another type of cooked leftover meat or fish, or add cooked tofu or tempeh

*1/2 cup minced fresh cilantro

*2 tablespoons all-natural pickled ginger (I like The Ginger People brand) or 1 Tb. peeled and minced fresh ginger

*1/2 cup sliced green onion tops

Ingredients for the dressing:

*2 tablespoons tamari (wheat-free soy sauce)

*2 tablespoons brown rice vinegar

*2 tablespoons mirin (Japanese rice wine) - optional

*2 tablespoons white miso ("shiro" miso)

*2 tablespoons sesame tahini

*1-2 pinches crushed red pepper


Cook noodles according to package directions. Drain and set aside.

Heat a small pot of water (you’ll need enough water to submerge the edamame and the broccoli).

When the water is boiling, add the frozen edamame and the broccoli. Cook for 1-2 minutes, until both are bright green and tender.

Drain the edamame and the broccoli and allow to cool, and then mix with the sliced cucumbers and optional chicken. Mix well. Add the cilantro, ginger, and green onion and mix again. set aside.

In a medium bowl, mix the dressing ingredients together. Add a little water if the mixture is too thick. Taste and adjust the seasonings to your liking, if necessary.

Pour the dressing over the noodles and vegetables and mix well to combine. Garnish with additional minced cilantro, if you like.

This is a guest post from Winnie Abramson at Healthy Green Kitchen.  Winnie grew up in a restaurant family and is passionate about the connection between good food and good health. She has a graduate degree in naturopathic medicine and you can find more of her delicious recipes at Healthy Green Kitchen.

And are you ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE Functional Nutrition Webinar with Kelly LeVeque.

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