This High-Protein Soba Noodle Salad with DELICIOUS Peanut Sauce is one of those recipes that will make you question why we ever thought healthy food had to be bland or complicated! The combination of soba noodles with vibrant flavors from the cilantro, mint, and mango, zesty cabbage slaw, and lightly spicy peanut sauce is oh-so-satisfying. I used edamame for a fuss-free protein that’s ready in minutes, and the whole salad came together in less than 20 minutes.
Each serving contains 36 g of protein and 17 g of fiber. It’s also bursting with micronutrients, such as magnesium, Vitamin C, and a noteworthy 10 mg of iron.
Why This Recipe Works
- High Protein: This is a high-protein plant-based meal with 36g of protein per serving.
- Quick and Easy: Ready in under 20 minutes, it’s a go-to for busy days.
- No Special Equipment: No need for any fancy kitchen gadgets, you can whisk the dressing by hand if you’d like.
Ingredient Notes
- Soba Noodles: For a gluten-free option, opt for 100% buckwheat noodles. Be mindful if you have allergies; most soba noodles are a mix of buckwheat and wheat. 100% soba noodles can also be stickier once cooked; if you use them, consider adding 1 tsp of sesame oil to prevent them from sticking. Soba noodles are perfect for a delicious, quick option, hot or cold, as they usually cook in 3 to 5 minutes.
- Edamame: High in protein and fiber, it’s a nutritious plant-based protein source. I love them for a quick protein source; some shelled brands are pre-cooked, and you can take them out of the freezer ahead of time to thaw, and they are instantly ready to use!
- Tamari: A gluten-free soy sauce alternative, although not all brands are 100% gluten-free, so worth checking the package. Coconut aminos can be substituted for a lower sodium option.
- Mango: Fresh mangoes are juicy and delicious, but they are not always in season. In this case, frozen mangoes are a great replacement to add a touch of brightness to the salad. Slice it before it’s completely thawed for ease. Alternatively, 1/2 a diced avocado can be used here.
Step-By-Step Instructions
Begin by cooking the soba noodles according to the package instructions. Once done, rinse them under cold water to stop the cooking process. Whisk all the dressing ingredients in a bowl. You can add more water if needed to achieve your desired consistency. Combine lime juice with shredded cabbage. In a large bowl, mix the noodles, cabbage, edamame, spring onions, cucumber, coriander, mint, and mango. Finally, pour the dressing over the salad, toss well, and adjust salt to taste. Enjoy your delicious and nutritious soba noodle salad!
Variations and Tips
- Swap the veggies with what’s in the fridge: shredded carrots, bell peppers, baby spinach, pink radishes, and avocado are all great options.
- Use almond butter for a delicious alternative or sunflower butter or tahini for a nut-free option.
- If you like this recipe, you’ll also love our other high-protein noodle recipes: Easy Peanut Vegetable Noodle Stir Fry (Meal Prep), High-Protein Noodle Salad with Almond Dressing, or High-Protein Udon Noodle Meal Prep.
Why You’ll Love This Soba Noodle Salad
- Protein-rich
- Time-saving
- Flavorful
- Nutrient-dense
- Simply satisfying
High-Protein Soba Noodle Salad With Peanut Sauce
A quick and easy soba noodle salad with a fiery peanut sauce, packed with edamame, cabbage, and mango for a protein-rich meal.
Equipment
Ingredients
- 5 oz (140 g) dry soba noodles
- 2 cups (300 g) edamame - shelled, thawed – see notes
- ⅛ red cabbage
- 1 tsp (5 ml) lime juice
- 2 spring onions - finely chopped
- 1 cucumbers - finely diced
- 1 cup (165 g) mango - diced – see notes
- ½ cup (8 g) cilantro - finely chopped
- ¼ cup (11 g) fresh mint - finely chopped
- sea salt flakes - to taste
Peanut Sauce
- 2 tbsp (32 g) peanut butter
- 1 tbsp (15 ml) lime juice
- 1 tbsp (6 g) fresh ginger - peeled
- 2 tsp (10 ml) tamari - reduced sodium
- 1 tbsp (15 ml) maple syrup
- 1 tbsp (15 ml) rice vinegar
- ½ tbsp (9 g) hot sauce - more or less to taste
- 2 tbsp (30 ml) water if needed to thin - this will depend of the thickness of the peanut butter you're using
Instructions
- Cook the soba noodles as per the instructions on the packet. Once cooked, rinse them under cold water to stop the cooking process and prevent them from sticking.
- Using a Y-shaped vegetable peeled, finely shred the cabbage. Alternatively, you can use a knife and slice as thinly as possible. I love using the vegetable peeler, as it's a lot easier. You should get about 2 cups worth of shredded cabbage.Combine with 1 tsp lime juice, and 1 pinch of sea salt, and massage with your hands, to soften the cabbage. It will take a bright pink colour.
- Prepare the Peanut Sauce: In a small blender, add the peanut butter, lime juice, ginger, tamari, maple syrup, rice vinegar, and hot sauce. Blend until smooth. Alternatively, whisk together all the ingredients for the dressing in a bowl until well combined. If the peanut sauce is too thick, add water to thin it out to your desired consistency.
- In a large salad bowl, combine the soba noodles, lime-infused cabbage, edamame, spring onions, cucumber, cillantro, mint, mango, and the peanut sauce. Mix everything together until well combined. Adjust the salt to taste and enjoy!
Notes
Mango: fresh mangoes are so juicy and delicious, but not always in season. In this case, frozen mango is a great replacement to add a touch of brightness to the salad. Slice it before it’s completely thawed for ease. Alternatively, 1/2 a diced avocado can be used here.
Edamame: Most edamame are pre-cooked when frozen and ready to be thawed and eaten. Cover in boiling water for a few minutes and drain, if you have not thawed earlier in the day.
Video
Nutrition Information
Per Serving/Portion
Calories: 677 kcalCarbohydrates: 101 gProtein: 36 gFat: 19 gSodium: 528 mgPotassium: 1599 mgFiber: 17 gVitamin A: 185 IUVitamin C: 106 mgCalcium: 234 mgIron: 10 mg
FAQ
Is this recipe gluten-free?
Yes, if you use 100% buckwheat soba noodles and tamari sauce (make sure to double-check the ingredient list as they are sometimes a mix of wheat and buckwheat).
Can I make this ahead of time?
Absolutely, it stores well in the fridge for up to 2 days. Keep the dressing separate until ready to serve.
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Hello! Karen from the UK. Can you let me know what “hot sauce” is please?!
Hi Karen! Yes, in this recipe “hot sauce” means sriracha (the sweet, garlicky chilli sauce). You can usually find it in the Asian foods aisle at the supermarket, or at an Asian grocery store. Or you can swap for any kind of hot sauce available to you 🥰