this recipe

As the weather warms up and the California flowers bloom, it’s time to jump into spring flavors.  And what better way to do that than with a nutritious vegan soba noodle salad? And while we are at it, let’s add a few fresh edible flowers. This is a favorite dish of mine and combines the earthy goodness of soba noodles with the cool green flavors of fresh spring vegetables. I love to see the purples and greens meld together. Whether you’re a seasoned cook or simply looking to incorporate more plant-based meals into your diet, I’d love to invite you to try this salad. It comes onto our table every spring when the veggies are just starting to peak out.

Why choose soba noodles for this salad?

I think soba noodles are the perfect base for spring salads with their particular texture and flavor. Soba noodles are traditional Japanese noodles made from buckwheat flour, which gives them a unique nutty flavor and a wonderful texture.

Not only are they delicious, but they’re also an alternative to regular wheat noodles. 100% buckwheat Soba noodles are gluten-free and rich in fiber, protein, and essential minerals like manganese and thiamine. They also have a lower glycemic index, which means they won’t cause a rapid spike in blood sugar levels. So, by choosing soba noodles for this salad, you’re adding a delicious element to the dish and boosting its nutritional value.

It is also important to note that some soba noodles combine wheat and buckwheat flour. But don’t worry if you get the 100% buckwheat noodle; it is gluten-free.

Enjoying Fresh Seasonal Vegetables

One of the highlights of this vegan soba noodle salad is that I tend to have it with fresh spring vegetables, although you could have it any time of year. Spring is a time when nature comes alive, and farms and gardens start to produce again.  Farmer’s markets and produce aisles show us the beginning of regional nutrient-rich vegetables.

Some great options for this salad are asparagus, peas, radishes, and baby greens. Asparagus is a good source of vitamins A, C, E, and K, folate, and fiber. Peas are packed with protein, fiber, and vitamins A, C, and K. Radishes are rich in antioxidants and can aid digestion. And baby greens, such as spinach and arugula, are loaded with vitamins and minerals, including iron, calcium, and folate. Incorporating these spring vegetables makes the salad more colorful and flavorful and boosts its nutritional content.

How to prepare vegan soba noodle salad with fresh spring vegetables

Now that we have a good understanding of the benefits of why soba noodles are a perfect choice and the nutritional value of spring vegetables, let’s move on to the exciting part: preparing the salad. Here’s a step-by-step guide to help you create a delicious vegan soba noodle salad with fresh spring vegetables.

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Let’s Talk about the best way to make soba noodles

I was at a community event when I met someone who had lived in Japan for an extended time. It was a potluck, and he had brought the most amazing soba noodle dish. I must admit here I had been eating and cooking soba noodles for a long time, and they had never tasted this good. Sometimes, the pure buckwheat ones were a starchy glob.

I asked him – How did you prepare this dish? He replied that while living in Japan, he had been taught to wash the noodles literally. I can’t recall the exact number of rinses, but it was fascinating. I went home, and the next day, I tried this technique, but I have never looked back.

one method to cook soba noodles

Washing soba noodles after cooking is beneficial for several reasons. First, it helps remove excess starch from the noodles, preventing them from becoming sticky and clumping together. This results in a better texture, making the noodles smoother and firmer. Second, rinsing in cold water immediately stops cooking, ensuring the noodles retain their desired consistency and don’t become overly soft. Lastly, washing soba noodles can also help enhance their subtle flavor by removing any surface starch that might mask their taste.

1. Add soba noodles to the boiling water, stirring them immediately to ensure they are fully submerged.
2. Once the water returns to a boil, reduce the heat slightly to maintain a simmer and cook for around 5 to 7 minutes.
3. Check if the noodles are cooked by tasting one; there is no need to be al dante, as they taste best when cooked thoroughly. 
4. Drain the noodles in the colander and wash them by hand in the cold water, rubbing and swirling them to remove excess starch. If they break apart in this process, they have been overcooked.
5. They are now ready for salad or to be placed in a warm soup.
6. Alternatively, you can wash the noodles in a big bowl of cold water and strain.

Now, let’s dive into putting it all together.

Tips for sourcing fresh spring vegetables

When it comes to finding fresh spring vegetables for your salad, it’s important to choose the best quality produce available. Here are a few ideas to help you find the freshest and most flavorful spring vegetables:

1. Shop at local farmers’ markets or join a community-supported agriculture (CSA) program. These sources often have the freshest and most seasonal produce available.
2. Look for vibrant colors and textures. Avoid vegetables that appear wilted or muted colors.
3. Consider growing your own spring vegetables. You can grow herbs or microgreens in pots or small containers, even with limited space.

And it doesn’t hurt to have the watchful eyes of your favorite furry friend waiting for the best scraps in the kitchen.

Vegan dressing options for the salad

The dressing is essential to any salad, and this vegan soba noodle salad is no exception. Here are a few vegan dressing options to consider:

1. Sesame ginger tahini dressing: Whisk together toasted sesame, tahini, soy sauce, rice vinegar, grated ginger, minced garlic, and a touch of maple syrup for sweetness.
2. Citrus miso dressing: Combine orange juice, lime juice, white miso paste, rice vinegar, and a drizzle of maple syrup for a tangy and slightly sweet dressing.
3. Creamy avocado dressing: Blend ripe avocado, lemon juice, garlic, fresh herbs like cilantro or basil, and a splash of water until smooth and creamy.

Feel free to experiment with different combinations and adjust the flavors to suit your taste preferences. The dressing should complement the flavors of the soba noodles and spring vegetables without overpowering them.

Free Ebook

The food we eat significantly impacts our health, but how we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. Furthermore, what if I told you that changing these factors could make all the difference? You can improve your health by cooking your meals with whole food and plant-based ingredients. First, grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training, and it is 100% plant-based. Then let me know what you have made.

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Here is the recipe for making Vegan Soba Noodle Salad

Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.

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Click on the image above to grab the ingredients on the “Instacart” from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.

ALSO…. if you select the “pick up” option, which you can do on the way home from work, you may even have a small credit on your purchases for your next visit.

To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.

Serving suggestions and variations

This vegan soba noodle salad with fresh spring vegetables can be enjoyed as a light lunch or a side dish to accompany your favorite main course. Here are a few serving suggestions and variations to consider:

1. Serve the salad as a main course by adding protein-rich ingredients such as tofu, tempeh, or edamame.
2. Add a crunchy flair over the salad by sprinkling toasted nuts or seeds, such as almonds, cashews, or sesame seeds.
3. For a sweetness burst, toss in fresh fruits like orange segments or diced mango.
4. If you prefer a spicier kick, sprinkle red pepper flakes or drizzle some sriracha sauce over the salad.

The beauty of this salad is its versatility. Feel free to get creative and personalize it to your liking. Plating it up can be done artfully, too. 

A divine swirl of noodles and nature

Kitchen Supplies

Having the right supplies makes being in the kitchen easier. You can find the plant-powders by clicking on the image.

Click below to explore some of my favorite ways to store warm food in glass containers. The Wrek and Ball Glass jars are absolute staples in my kitchen.

Health benefits of the ingredients in this salad

Beyond the delicious flavors and vibrant colors, the ingredients in this vegan soba noodle salad offer a range of health benefits. The soba noodles provide a good source of fiber, protein, and essential minerals. The fresh spring vegetables contain vitamins, minerals, and antioxidants that support overall health and well-being. You can also add extra protein, as noted. 

Depending on the ingredients used, the vegan dressing options can provide additional health benefits, such as anti-inflammatory properties from ginger or heart-healthy fats from avocado. Enjoying this salad regularly can nourish your body with various nutrients and support your overall health.

Embrace seasonal flavors with this vegan soba noodle salad

Vegan soba noodle salad with fresh (spring) vegetables is a delightful and nutritious dish that captures the essence of spring. Though notably, it could be adapted for any season. By choosing a plant-based diet, you’re not only benefiting your health but also the environment.

Soba noodles make a perfect base for this salad, offering a unique nutty flavor and a range of health benefits. The fresh spring vegetables add vibrancy, flavor, and many nutrients to the dish. Following the simple preparation steps and experimenting with different dressing options, you can create a salad that suits your taste preferences.

So, why not embrace spring flavors and try this recipe for yourself? Your taste buds and your body will thank you.

Try this recipe and savor spring flavors for a refreshing salad.

Let’s Explore Seasonal Eating: Early Spring

Our visit last weekend before the rain was filled with winter vegetables and fruits! This blood orange is lovely. And there was some wonderful organic calendula that can be dried and used in chocolate making and body care.

What is Seasonal Eating?

The role of local and/or seasonal eating is one that I am particularly interested in. I believe the connection to seasonal living builds a steady and essential connection to nature. Fortunately for me, it is not just my opinion; scientific data exists to explore this notion.

Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and a reduction of environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.

References

• Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
• Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
• Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
• Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
• Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
• Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024

In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.

Here are some substitutions for the Rainbow Vegan Lasagna that cater to various dietary needs and preferences:

1. Nut-Free Vegan Ricotta:
   • Replace cashews with sunflower seeds or boiled and mashed potatoes for a nut-free ricotta alternative. This substitution maintains the creamy texture while catering to those with nut allergies.
2. Low-Carb Option:
   • For a lower carbohydrate version, substitute butternut squash and ube yam with slices of eggplant or extra zucchini. These alternatives provide a similar texture and richness without the higher carb content.
3. Soy-Based Ricotta:
   • If you prefer soy products, blend silken tofu with lemon juice, nutritional yeast, and your choice of herbs to create a soy-based vegan ricotta. This option is high in protein and provides a different nutritional profile.
4. Gluten-Free Noodles:
   • If you want a more traditional lasagna feel while keeping it gluten-free, use gluten-free lasagna noodles in place of some vegetable layers. This can add a familiar pasta texture to the dish.
5. Tomato-Free Option:
   • For those who avoid tomatoes, you can substitute the sun-dried tomatoes in the ricotta with roasted red peppers or caramelized onions to achieve a sweet and savory flavor profile.
6. Different Greens:
   • Instead of kale, you can use spinach or Swiss chard. These greens offer similar nutritional benefits and will add a slightly different flavor to the lasagna.
7. Additional Protein:
   • For extra protein, consider adding layers of crumbled tempeh or cooked lentils between the vegetable layers. This boosts the protein content and adds a hearty texture to the lasagna.

These substitutions allow you to tailor the Rainbow Vegan Lasagna to your dietary needs and preferences, ensuring that everyone can enjoy this delicious and nutritious dish.

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This experience is powered by CMEfy – an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info

The CE experience for this Blog Post / Article is powered by CMEfy – click here to reflect and earn credits: https://earnc.me/7CbypP

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If you make this, tag me on social media @doctorsirichand. I would love to see your variations and options for flavors. SAVE this Recipe for later to your favorite place. I like to use PINTEREST, but you could also clip it somewhere else.