Cold Soba Noodle Salad: A Refreshing, Flavor-Packed Meal
Refreshing, light, and packed with flavor, Cold Soba Noodle Salad is the perfect dish for warm days, quick lunches, or healthy dinners. The nutty taste of soba noodles blends effortlessly with crisp vegetables, fresh herbs, and a tangy dressing, creating a balance of textures and flavors that delights the palate. This Japanese-inspired salad is not only satisfying but also versatile, making it ideal for meal prep, potlucks, or a simple weekday meal.
With a combination of tender noodles, crunchy vegetables, and a flavorful dressing, cold soba noodle salad is both nutritious and visually appealing. It’s a celebration of fresh ingredients that come together in minutes, proving that healthy food doesn’t need to be complicated. Every bite offers a mix of savory, sweet, and slightly tangy notes, making it a dish that appeals to the whole family.
Ingredients Needed
Calorie counts are approximate.
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Soba noodles | 8 oz (dry) | 300 |
| Cucumber, julienned | 1 cup | 16 |
| Carrot, julienned | 1 cup | 50 |
| Red bell pepper, thinly sliced | 1 | 30 |
| Edamame (shelled) | 1 cup | 190 |
| Green onions, chopped | ¼ cup | 10 |
| Fresh cilantro, chopped | 2 tbsp | 1 |
| Soy sauce | 3 tbsp | 30 |
| Rice vinegar | 2 tbsp | 5 |
| Sesame oil | 1 tbsp | 120 |
| Honey or maple syrup | 1 tsp | 20 |
| Sesame seeds | 1 tbsp | 52 |
| Optional: chili flakes or sriracha | To taste | 5 |
Step-by-Step Cooking Instructions
- Cook the soba noodles
Bring a pot of water to boil, cook noodles according to package instructions (usually 4–5 minutes). Drain and rinse under cold water to stop cooking and remove excess starch. - Prepare vegetables
Julienne the cucumber and carrot, slice the red bell pepper, and chop green onions and cilantro. - Cook edamame
Boil or steam shelled edamame for 3–5 minutes, then rinse under cold water. - Make the dressing
In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, honey, and optional chili flakes or sriracha. - Assemble the salad
In a large mixing bowl, combine soba noodles, vegetables, and edamame. Pour the dressing over the salad and toss gently until everything is evenly coated. - Garnish
Sprinkle sesame seeds and fresh cilantro on top. Chill in the refrigerator for 10–15 minutes if desired for a more refreshing taste.
Tips for Customizing the Recipe
- Add protein: Grilled chicken, tofu, shrimp, or boiled eggs make it a complete meal.
- Switch veggies: Snow peas, bok choy, or zucchini can be used for variation.
- Make it spicy: Add sriracha, chili flakes, or a drizzle of spicy peanut sauce.
- Gluten-free option: Use tamari or coconut aminos instead of soy sauce.
- Make it nutty: Add crushed peanuts or cashews for extra crunch.
Nutritional Information (Approx. per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 270–320 |
| Carbohydrates | 45–50 g |
| Protein | 10–14 g |
| Fat | 8–12 g |
| Fiber | 5–6 g |
Cold soba noodle salad provides a healthy balance of complex carbohydrates, protein, and fiber, along with vitamins from fresh vegetables.
Serving Suggestions
Cold soba noodle salad can be served as a light main course or as a side dish with grilled meats, seafood, or spring rolls. It’s perfect for summer picnics, packed lunches, or casual dinners. Adding a side of pickled vegetables or a miso soup elevates it into a full Japanese-inspired meal.
Cold Soba Noodle Salad: A Refreshing, Flavor-Packed Meal
4
servings15
minutes5
minutes270-320
kcalIngredients
8 oz soba noodles (dry)
1 cup cucumber, julienned
1 cup carrot, julienned
1 red bell pepper, thinly sliced
1 cup shelled edamame
¼ cup green onions, chopped
2 tbsp fresh cilantro, chopped
3 tbsp soy sauce
2 tbsp rice vinegar
1 tbsp sesame oil
1 tsp honey or maple syrup
1 tbsp sesame seeds
Optional: chili flakes or sriracha, to taste
Directions
- Cook soba noodles according to package instructions (usually 4–5 minutes). Drain and rinse under cold water.
- Julienne cucumber and carrot, slice bell pepper, and chop green onions and cilantro.
- Boil or steam edamame for 3–5 minutes, then rinse under cold water.
- Whisk soy sauce, rice vinegar, sesame oil, honey, and optional chili flakes in a small bowl.
- In a large mixing bowl, combine noodles, vegetables, and edamame. Pour dressing over salad and toss gently.
- Sprinkle sesame seeds and fresh cilantro on top. Chill 10–15 minutes if desired.
- Serve cold as a main or side dish.
Recipe Video
Notes
- Rinse soba noodles under cold water after cooking to remove excess starch and prevent sticking.
Add sesame seeds and fresh herbs just before serving to preserve texture and aroma.
For a complete meal, include protein like grilled chicken, shrimp, or tofu.
FAQs
1. Can Cold Soba Noodle Salad be made ahead of time?
Yes! You can prepare the noodles, vegetables, and dressing a few hours in advance. Store them separately or mix them together and refrigerate for up to a day. Add sesame seeds and fresh herbs just before serving to maintain freshness.
2. What type of noodles are best for this salad?
Traditional buckwheat soba noodles are best, but whole wheat or gluten-free soba noodles can also be used. Rinse cooked noodles under cold water to prevent sticking and to cool them quickly.
3. Can I make this salad gluten-free?
Absolutely. Use gluten-free soba noodles and replace soy sauce with tamari or coconut aminos for a fully gluten-free version.
4. How long does Cold Soba Noodle Salad last in the refrigerator?
When stored in an airtight container, it stays fresh for 1–2 days. Vegetables may release water over time, so it’s best served within 24 hours for optimal texture.
5. Can I add protein to make it a complete meal?
Yes, grilled chicken, shrimp, tofu, or boiled eggs pair perfectly with this salad, making it a satisfying and balanced meal.
Conclusion
Cold soba noodle salad is a simple, healthy, and versatile dish that combines fresh ingredients with a flavorful dressing. Its balance of textures, colors, and flavors makes it a crowd-pleaser for both casual meals and special occasions. Quick to prepare and endlessly customizable, this salad proves that healthy eating can be effortless, delicious, and visually stunning.
