COLD SOBA NOODLE BOWL WITH SESAME AND SOY
This Cold Soba Noodle Bowl with Sesame and Soy is a nourishing, flavourful and cooling dish perfect for warmer weather or busy days when you need a quick and healthy meal. It features chewy soba noodles tossed with shredded carrots, sesame oil, soy sauce and scallions. This Japanese-inspired bowl delivers a perfect balance of umami, crunch and freshness in every bite. It’s straightforward to prepare and relies on wholesome pantry staples, making it a staple for meal preppers and lovers of Asian cuisine. The nutty flavour of soba is made from buckwheat, pairs beautifully with sesame and soy, while raw vegetables keep the bowl crisp and vibrant. Whether you enjoy it as a light lunch, an appetiser or a refreshing dinner, this recipe is endlessly versatile and easy to scale. This Cold Soba Noodle Bowl with Sesame and Soy is packed with fibre, plant-based protein and essential nutrients.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Japanese
PREPARATION/TECHNIQUES
Prepared in Advance, No-Cook
OCCASION/HOLIDAY
Summer, Picnic, Spring, Potluck, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Healthy, Low Fat, Quick & Easy, Low Sodium, High Fibre
DISH TYPE
Pasta
INGREDIENTS
- 140 grams | 4.94 ounces | 1 cup cooked and cooled soba noodles
- 30 grams | 1.06 ounces | ¼ cup shredded carrot
- 15 milliliters | 0.51 fluid ounces | 1 tablespoon soy sauce
- 5 milliliters | 0.17 fluid ounces | 1 teaspoon sesame oil
- 6 grams | 0.21 ounces | 1 tablespoon chopped scallions
FULL NUTRITIONAL INFORMATION
- Calories: 203 kilocalories
- Protein: 8.4 grams
- Carbohydrate: 33.0 grams
- Sugar: 1.4 grams
- Fibre: 3.2 grams
- Fat: 4.6 grams
- Saturated Fat: 0.7 grams
- Sodium: 905 milligrams
- Potassium: 230 milligrams
- Calcium: 38 milligrams
- Iron: 1.0 milligrams
PREPARATION
- Cook And Cool Noodles: Boil soba noodles according to the package instructions, then rinse them with cold water and drain well.
- Prepare Vegetables: Shred the carrot and finely chop the scallions.
- Combine Ingredients: In a mixing bowl, combine the cooled noodles, carrots and scallions.
- Add Flavour: Drizzle with soy sauce and sesame oil. Toss gently until evenly coated.
- Serve Cold: Plate the noodle bowl and serve immediately, garnished with extra scallions if desired.
PREPARATION TIME
10 minutes
COOKING TIME
8 minutes
TIPS
- Rinse Thoroughly: Always rinse soba noodles under cold water to stop the cooking process and prevent them from sticking.
- Use Spiralised Vegetables: Add spiralised cucumber or courgette for added texture and hydration.
- Chill Components: Prepare ingredients in advance and chill for 30 minutes for an extra refreshing dish.
- Balance Flavour: Add a touch of rice vinegar or lime juice to brighten the profile if desired.
VARIATIONS
- Add Protein: Include cubed tofu, edamame or tempeh to boost the protein content.
- Spice It Up: Drizzle with chilli oil or add sliced red chilli for heat.
- Nutritional Boost: Sprinkle sesame seeds or nori strips for additional flavour and nutrients.
- Low Sodium Option: Replace soy sauce with coconut aminos for a lighter alternative.
PREPPING AND STORAGE
- Make Ahead: Perfect for meal preparation. Store noodles and vegetables separately, then combine them just before serving.
- Refrigeration: Store in an airtight container in the refrigerator for up to 2 days.
- Avoid Freezing: Freezing is not recommended because soba noodles and fresh vegetables lose their texture.
- To Refresh: Toss with a fresh splash of soy sauce and oil before eating leftovers.
