A simple and refreshing cold soba noodle salad with a flavour packed miso and tahini dressing. A few of my favourite flavours all rolled into one, this could be become one of my new weekday regulars.
This is either noodles with veges added, or coleslaw with noodles added. You choose. Any way you look at it, it’s all about the noodles and the delicious dressing. Secondary are the veges, which add colour, crunch and nutrition.
I’m really enjoying soba noodles at the moment. They’re made for eating cold, really fast to cook and of course delicious. Soba noodles are made with buckwheat, a gluten free seed that’s a good source of protein, fibre, B vitamins and minerals like manganese, copper, magnesium and phosphorus. Most soba noodles have wheat added though, so check the label if you follow a gluten free diet. This salad is a pretty healthy option, with one serving providing a very respectable 14.3g protein and 39 per cent of your daily vitamin C requirements.
For the dressing I’ve used a really savoury combination which includes miso paste and tahini.
Miso paste is fermented soy bean paste, the key ingredient in miso soup and a range of other Japanese dishes. Miso provides a complex, salty, savoury umami flavour which works really well in dressings and marinades. It’s inexpensive and easily available from the ethnic food section at most regular supermarkets, as well as virtually all Asian supermarkets. Once opened, miso paste will keep almost indefinitely in the fridge (though will darken over time) so don’t worry about buying more than you think you need. In saying that, I found a small pouch at an Asian supermarket for just $1 the other day, which was perfect considering I don’t use it all the time. If you haven’t bought it before, keep in mind you’re shopping for miso paste – not miso soup concentrate (which has other ingredients added).
This salad is really quick to throw together and will refrigerate well to either eat later or take to work the next day. The Hakubaku organic soba noodles I used cook in four minutes, and are then refreshed in cold water. I blanched some frozen edamame beans and fresh green beans, shredded some cabbage, spiralised some carrot, then tossed the whole lot together in the dressing. Get in there with your hands – it’s the best way to ensure everything is evenly coated without smashing or breaking the noodles.
INGREDIENTS
For the dressing:
- 1 tbsp shiro miso paste (white miso paste)
- 1 tbsp tahini
- 1 tbsp tamari or soy sauce
- 2 tbsp rice vinegar
- 2 tbsp maple syrup
- 1 clove garlic crushed or grated
- 1 tsp grated ginger root approximately
For the salad:
- 2 bundles of soba noodles approximately 180g
- 1 cup edamame beans
- Large handful of green beans
- 2 carrots spiralised, julienned or grated
- 1/8 of a cabbage shredded, approximately
- 1-2 tbsp black sesame seeds to garnish (optional)
INSTRUCTIONS
- Mix the dressing ingredients together in a small dish or jar and set aside.
- Cook the soba noodles according to packet directions, then drain and refresh by running them under the cold tap.
- Blanch edamame beans and green beans for three minutes, then drain and refresh under the cold tap.
- Put everything except the black sesame seeds into a large bowl and toss together using your hands.
- Refrigerate until ready to serve.
- Garnish with black sesame seeds to serve.
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