Healthy Soba Noodle Salad Recipe
created by
Debbie L. 12/27/2023
"AsianTempeh vegetables soba noodles. Shouldnt have so late if dinner so soon"
"The Asian Tempeh with vegetables and soba noodles looks delicious In terms of timing its important to listen to your bodys hunger and fullness cues!"
See commentsIngredients
- 8 oz soba noodles
- 1 cup tempeh, cubed
- 1 cup broccoli florets
- 1 cup spinach, fresh
- 1 cup yellow squash, diced
- 1 cup mushrooms, sliced
- 1 cup leeks, sliced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 teaspoon ginger, grated
- 1 teaspoon garlic, minced
- Salt and pepper to taste
Instructions
- Cook the soba noodles according to package instructions, then drain and rinse under cold water. (5 minutes)
- In a large skillet, heat sesame oil over medium heat. Add the cubed tempeh and cook until golden brown, about 5-7 minutes.
- Add the leeks, mushrooms, and yellow squash to the skillet. Sauté for 3-4 minutes until softened.
- Stir in the broccoli and spinach, cooking until just wilted, about 2 minutes.
- In a small bowl, whisk together soy sauce, rice vinegar, ginger, and garlic. Pour over the vegetable mixture and stir to combine.
- Add the cooked soba noodles to the skillet, tossing everything together until well mixed. Season with salt and pepper to taste.
- Serve warm or chilled as a salad.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 320 kcal |
| Protein | 18g |
| Carbohydrates | 45g |
| Fiber | 8g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Soba Noodle Salad is rich in fiber from the vegetables, which helps keep you full and satisfied. Tempeh provides a great source of plant-based protein, making it ideal for those following a vegetarian or vegan diet. The dish is low in calories and free from added sugars, aligning perfectly with weight loss goals. It fits well into various diets, including plant-based and Mediterranean diets, promoting overall health and wellness. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a light miso soup for a complete meal.
- Serve with a side of edamame for extra protein.
- Garnish with sesame seeds or chopped green onions for added flavor.
Recipe Variations and Adjustments
soba noodle salad recipe
Keep the recipe as is, focusing on the salad aspect by serving it chilled.
asian noodle salad recipe
Add a splash of lime juice and some chopped cilantro for a fresh Asian twist.
healthy noodles recipe
Incorporate whole grain noodles and additional leafy greens for an even healthier option.
FAQs About This Recipe
Can I make this salad ahead of time?
Yes, this salad can be made ahead and stored in the refrigerator for up to 3 days.
Is this recipe gluten-free?
If you use gluten-free soba noodles or quinoa noodles, this recipe can be gluten-free.
Can I add more protein to this dish?
Absolutely! You can add grilled chicken, shrimp, or more tempeh.
What can I use instead of sesame oil?
You can substitute with olive oil or avocado oil for a different flavor.
How can I make this dish spicier?
Add red pepper flakes or a dash of sriracha to the dressing for some heat.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Soba Noodle Salad for its vibrant flavors and nutritious ingredients. Packed with protein-rich tempeh and fiber-filled vegetables, it not only supports your weight loss goals but also keeps you feeling full and satisfied. This dish is quick to prepare, making it perfect for busy days or travel. Enjoy a delicious meal that feels indulgent while being a healthy choice!
Recipe created by Fitmate Coach; inspired by Debbie L.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"AsianTempeh vegetables soba noodles. Shouldnt have so late if dinner so soon"
"The Asian Tempeh with vegetables and soba noodles looks delicious In terms of timing its important to listen to your bodys hunger and fullness cues!"