This soba noodle salad recipe is packed with protein and vegetables, which makes it a wonderful option for a satisfying dinner.
Someone asked me recently what I would make if I had only 5 minutes. It took about one second for me respond because the answer has been the same for about ten years. A bowl of soba noodles, tossed with soy sauce and cayenne pepper. Carbs + salt = comfort food.
Clearly my love of soba noodles crosses generational lines, which becomes obvious every time my boys BEG me to make a pot of soba noodle soup. Really, very little begging is actually required. My arm is easily twisted when soba noodles are involved.
With this salad, I started with the basic ingredients of my favorite midnight snack and kept adding until I achieved a dinner salad that my family loved. Cayenne pepper was replaced with sriracha sauce, and the salad was bulked up with ground turkey, zucchini, spinach and red bell pepper. As for the dressing, soy sauce is mixed with sesame oil, agave nectar, ginger and a few other ingredients for a balance of sweet and savory flavors.
When choosing the noodles, be aware that not all soba noodles are created equally. If you follow a gluten free diet, look for noodles made exclusively with buckwheat flour (and replace the soy sauce in the dressing with tamari). Also, look for noodles with a low sodium count. I’ve seen soba noodles with everything from 5mg to 451mg of sodium per 2 ounce (dry) serving. The nutritional data for this recipe was calculated using these soba noodles.
If your family isn’t a fan of zucchini or bell peppers, substitute other vegetables that appeal to them. Mushrooms, broccoli, celery or carrots would work well here.
Other healthy soba noodles recipes:
Cookin’ Canuck’s Soba Noodle Bowl with Vegetables & Peanut Sauce
Cookin’ Canuck’s Easy Shrimp, Mushroom & Soba Noodle Soup
The Goodness Exchange’s Sesame Tofu with Green Tea Broth & Noodles
Pür Body Nutrition’s Soba Noodle Salad Bowl with Almond Lime Vinaigrette
Miss Hangry Pants’ Avocado Coconut Miso Soba Noodles
- 7 oz. soba noodles
- 1 lb. lean ground turkey
- 1 ½ tsp olive oil
- 1 ½ cup sliced (half-circles) zucchini
- 1 red bell pepper, cut into strips
- 3 cups (packed) torn spinach leaves
- 3 tbsp soy sauce
- 1 tbsp olive oil
- 1 tbsp grated ginger
- 2 tsp rice vinegar
- 2 tsp agave nectar (or honey)
- 1 tsp sesame oil
- 1 tsp sriracha sauce
- Bring a large pot of water to a boil over high heat. Add the soba noodles, turn down the heat slightly so the water does boil over and cook until the soba noodles are just tender, about 5 minutes.
- Drain and rinse the soba noodles under cold water. Transfer to a large bowl.
- Heat a large nonstick skillet over medium-high heat. Lightly coat with cooking spray. Add the turkey and cook, breaking up with a wooden spoon, until cooked through. Add the turkey to the soba noodles.
- Wipe out the skillet, then heat the olive oil over medium-high heat. Add the zucchini and cook until just tender, about 2 minutes. Transfer to the bowl with the soba noodles and turkey.
- Allow the mixture to cool, then toss with the red pepper strips and spinach.
- Gently toss with the dressing. Serve.
- In a medium bowl, whisk together the soy sauce, olive oil, ginger, rice vinegar, agave nectar, sesame oil and sriracha sauce.
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